Christina Shepherd

Build Back after Baby

Build Back Better Now

Your body has done something incredible—and now it deserves time, care, and the right kind of support to rebuild. This program isn’t about “bouncing back.” It’s about reconnecting with your core, restoring strength from the inside out, and learning to trust your body again. We’ll start with intentional core recovery and mobility work to help you rebuild stability, improve how you move, and feel more supported in your body.

Workouts

RPE and Why it’s Important

5.0

Upper Body, Pilates, Bodyweight, Home, Glutes, Postnatal, Abs & Core, Beginner, Lower Body, Full Body

Diastasis- What it is & how to check for it

5.0

Home, Beginner, Postnatal, Lower Body, Bodyweight, Pilates, Abs & Core, Full Body, Upper Body, Back

Mobility 1

5.0

Full Body, Back, Beginner, Home, Postnatal, Abs & Core, Bodyweight, Mindfulness

Mobility 2

5.0

Back, Full Body, Abs & Core, Home, Bodyweight, Beginner, Mobility, Postnatal

Week 1 -Core

5.0

Postnatal, Abs & Core, Bodyweight, Beginner, Home, Mindfulness, Back

Week 2 -Core

5.0

Abs & Core, Postnatal, Beginner, Pilates, Lower Body, Home, Back, Full Body, Bodyweight

Week 3 Core

5.0

Lower Body, Beginner, Glutes, Pilates, Upper Body, Bodyweight, Abs & Core, Home, Postnatal, Full Body

Week3 - Posture & Upper Body

5.0

Beginner, Home, Strength, Upper Body, Postnatal, Abs & Core, Back, Pilates, Lower Body

Week 3 - Lower Body

5.0

Lower Body, Back, Postnatal, Legs, Home, Bodyweight, Abs & Core, Beginner, Glutes

Week 4 - Core

5.0

Glutes, Bodyweight, Abs & Core, Back, Postnatal, Home, Beginner, Full Body, Pilates, Lower Body

Week 4 - Full Body

5.0

Back, Functional, Lower Body, Upper Body, Toning, Beginner, Full Body, Abs & Core, Postnatal, Home

Week 5 - Core

5.0

Beginner, Postnatal, Lower Body, Full Body, Pilates, Home, Bodyweight, Back, Abs & Core

Week 5 - Posture & Upper Body

5.0

Abs & Core, Postnatal, Back, Toning, Lower Body, Chest, Beginner, Home, Full Body, Pilates

Week 5 - Full Body

5.0

Abs & Core, Beginner, Lower Body, Postnatal, Full Body, Toning, Functional

Week 6 - Core

5.0

Full Body, Bodyweight, Home, Postnatal, Pilates, Abs & Core, Beginner, Lower Body, Back, Glutes

Week 6 - Posture & Upper Body

5.0

Upper Body, Arms, Back, Functional, Home, Beginner, Abs & Core, Postnatal, Toning

Week 6 - Lower Body

5.0

Glutes, Lower Body, Postnatal, Strength, Toning, Beginner, Legs, Back, Home

Week 6 - Full Body

5.0

Functional, Postnatal, Beginner, Home, Upper Body, Glutes, Abs & Core, Full Body, Toning, Lower Body

Goal:
Strength

6 weeks program 5 days/week

Goal:
Strength

6 weeks program 5 days/week

Love these workout program! I can truly feel my core getting stronger in every workout.

Carrie

I truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

Frequently asked questions

When can I start this postpartum workout program?

This program is designed for women who have been cleared for exercise by their healthcare provider. For many women, that’s around 6 weeks postpartum after a vaginal birth and 8–12 weeks after a C-section — but every recovery is different.

Is this program safe if I have diastasis recti?

Yes — this program was designed with core rehabilitation in mind. The exercises focus on: -Deep core activation (transverse abdominis) -Breathwork and pressure management -Progressive strengthening -Avoiding movements that excessively strain the midline early on You’ll build strength safely before progressing to more advanced movements.

What equipment do I need?

You only need: -Dumbbells -Resistance bands -Small Ball (optional) That’s it. No machines, no complicated setup — making it perfect for home workouts during busy postpartum life. The program uses simple, effective movements to rebuild strength from the inside out.

Is this just a core program???

While the foundation is core recovery, this is a full-body strength program. You’ll train: -Glutes -Legs -Back -Arms -Shoulders -Core The goal isn’t just to “bounce back” — it’s to rebuild strength, stability, and confidence in your body long term.

About Christina Shepherd

I'm Christina, and this is my story.

I am a strength and conditioning specialist as well as a physical therapist helping you build a stronger core and body to prevent injuries and feel good in your skin. I started my fitness journey unhappy with my body, lacking confidence and always just chasing a number on the scale. I made mistakes along the way, and I'm here to prevent others from making the same ones I did. You don't need hours in the gym to see results. You need effective workouts that maximize your progress every time you do them. Elevate your strength and ignite your confidence: That's the name of the game.

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