Skip to content
Postpartum-Safe Glute Return
planBeginnerHome1 training days / week

Postpartum-Safe Glute Return

Gentle re-introduction to glute and core training after medical clearance.

42 min1747 views83 saved
A gentle plan for postpartum members returning to exercise only after their doctor or pelvic-health professional has cleared them. Begin with bodyweight, stop on any coning, leaking or pressure, and prioritize breath and connection over intensity.

Plan schedule

5-week program

Week 1

Day 1Glute Bridge (Bodyweight) + Glute Bridge March + Clamshell + Quadruped Hip Circle2x10
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.

Week 3

Day 1Banded Glute Bridge + Side-Lying Abduction + Reverse Lunge + Fire Hydrant3x10
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.

Week 5

Day 1Goblet Squat + Step-Up + Romanian Deadlift (RDL) + Frog Pump3x12
Day 2Rest dayWalk, stretch or fully recover — no programmed session.
Day 3Rest dayWalk, stretch or fully recover — no programmed session.
Day 4Rest dayWalk, stretch or fully recover — no programmed session.
Day 5Rest dayWalk, stretch or fully recover — no programmed session.
Day 6Rest dayWalk, stretch or fully recover — no programmed session.
Day 7Rest dayWalk, stretch or fully recover — no programmed session.

Log in to join and check in

Log in to join and check in

Related

No Equipment Home Glute Plan
plan
beginnerhome

No Equipment Home Glute Plan

Build your peach at home with bodyweight and bands. 3 days/week, 6 weeks.

42 min4455 views139 saved
12-Week Glute Growth Program
plan
intermediategym

12-Week Glute Growth Program

Intermediate program for serious glute development. 4 days/week with progressive overload.

84 min3932 views108 saved
7-Day Peach Starter Plan
plan
beginnerboth

7-Day Peach Starter Plan

Perfect beginner plan to build your glute foundation. 4 days/week, home or gym.

30 min3409 views77 saved