You can change your program at any time, but please choose the program you want to start with.

Want to make sure you’re choosing the right plan for you? Take this quick quiz!

Choose Your Program to Join!

  • Pregnancy - Dumbbells/Bands

    Trimester-specific strength programs that evolve as your pregnancy progresses

    Join FFCo - Pregnancy (Dumbbells)

  • Pregnancy - Barbell

    Trimester-specific strength programs that evolve as your pregnancy progresses. Includes barbell movements

    Join FFCo - Pregnancy (Barbell)

  • Postpartum Reconnect

    Can be started as early as the first 6 weeks after birth, this gentle program helps you begin reconnecting with your body and supporting early core and pelvic floor healing—whether you had a vaginal delivery or a C-section

    Join FFCo - postpartum reconnect

  • Postpartum Recover and Rebuild - Dumbbells/Bands

    Ideal for anyone who is at least 6 weeks postpartum, even if it’s been months or years. This program focuses on rebuilding strength while addressing common postpartum symptoms and movement patterns—perfect for anyone looking for a structured, smart return to fitness

    Join FFCo - Recover and rebuild (Dumbbell)

  • Postpartum Recover and Rebuild - Barbell

    Includes barbell movements. Ideal for anyone who is at least 6 weeks postpartum, even if it’s been months or years. This program focuses on rebuilding strength while addressing common postpartum symptoms and movement patterns—perfect for anyone looking for a structured, smart return to fitness

    Join FFCo - Recover and Rebuild (Barbell)

  • Road to Running and Return to Run - Dumbbell/Bands

    If your goal is to return to running postpartum, this program lays the groundwork through strength, power, and plyometric work. It helps restore the coordination and capacity your body needs to run safely again

    Join FFCo - Road to Running and Return to Run (Dumbbell)

  • Road to Running and Return to Run - Barbell

    Includes barbell movements. If your goal is to return to running postpartum, this program lays the groundwork through strength, power, and plyometric work. It helps restore the coordination and capacity your body needs to run safely again

    Join FFCo - road to running and return to run (Barbell)

Equipment Requirements by program:

  • Note: You CAN complete the entire program with just the bands, however, having dumbbells will make the program more effective and allow for more variety.

    Need to have:

    Nice to have:

    • Full set of dumbbells in 5lb increments - The best bang for your buck is adjustable dumbbells. If you don’t have a full set of dumbbells, there is guidance for how to make what you have work for you. If you are looking to invest in adjustable dumbbells, I recommend these: 5-50lb pair of adjustable dumbbells

    • Adjustable Bench - You CAN complete the entire program without this. Many of my clients are able to use a coffee table or couch. An adjustable bench does make things easier and allow for more variation.

    • TRX or TRX-like system (I personally have the off-brand ones and they work just fine) - This is an extremely versatile piece of equipment and will allow for more variation in your program.

    • Yoga Block

    • Pull up bar

  • Note: The barbell programs have alternate exercises for every movement for if you can’t get to the gym and only have dumbbells available.

    Need to have:

    • 1 set of long resistance bands

    • 1 set of short resistance bands

    • Resistance band door anchor (the bands listed above include the door anchor, but if you are using your own bands you’ll need to get a door anchor)

      Note: The bands need to be this brand or SIMILAR. Therabands or light bands with handles will not work.

    • Barbell and Plates

    • Squat Rack

    • Flat Bench

    • TRX or TRX-like bodyweight system, or rings. ALTERNATIVELY, you need to have the ability to use your barbell like a ring row (like this)

    • Full set of dumbbells in 5lb increments - The best bang for your buck is adjustable dumbbells. If you don’t have a full set of dumbbells, there is guidance for how to make what you have work for you. If you are looking to invest in adjustable dumbbells, I recommend these: 5-50lb pair of adjustable dumbbells

    Nice to have:

    • Adjustable Bench - You CAN complete the entire program without this. A flat bench WILL do. But an adjustable bench does make things easier and allow for more variation. (Note: you don’t need an adjustable bench AND a flat bench. Flat bench is needed, adjustable bench offers more options)

    • TRX or TRX-like system (I personally have the off-brand ones and they work just fine) - This is an extremely versatile piece of equipment and will allow for more variation in your program.

    • Yoga Block

    • Pull up bar

    • Step Up Box

  • Most of the program can be completed without any equipment, however the optional strength circuits in weeks 5/6 require a set of large loop bands. A yoga block and ball may be helpful, although not required