Good news—you don't need much to get started! We’ve designed options for each strength move based on your available equipment, desired intensity level, and #goals. Plus, when you join us, you’ll get access to our Recommended Equipment Guide. So, if you ever want to ramp up the intensity, you can! (At the very least, we recommend you purchase the bands if you don't already have them, which are linked in our Recommended Equipment guide and sent you when you join!)

YES! You can choose from 2 or 3 workouts a week. Each workout includes a required movement prep section, an optional (but recommended) power section, and the main event—your strength section! Every strength move comes with 2-3 options to achieve a similar movement style, ranging from least equipment necessary/lowest intensity to higher intensity/more equipment use. You get to decide your level for every strength move!

While we recommend getting medical clearance from your healthcare provider and approval from your PT and/or OT before starting, in general, YES! The program is designed by Robbie Bagby, a Certified Strength and Conditioning Coach, ACSM Certified Personal Trainer, and a Certified Postpartum Corrective Exercise, alongside Dr. Becky Allen, a Doctor of Physical Therapy certified in Pelvic Floor and Women’s Health Physical Therapy. Although this program is not specifically prenatal, postpartum, or pelvic floor-focused, nor is it a substitute for Pelvic Floor Therapy, the movements are highly beneficial for your core and pelvic floor. If you have more detailed questions, feel free to email Dr. Becky at [email protected].

You can choose between two options: 2 workouts a week or 3 workouts a week! Each option follows a 5-week cycle, and your program will be updated at the end of each cycle.

This is a private Facebook group exclusively for our program members! It’s a place to interact with each other and your coaches while receiving valuable content on fitness, nutrition, the pelvic floor, and more! We’ll also use this space to communicate about extra challenges during each cycle. Every 5-week cycle, we run a fun challenge and give away prizes to the winners!

You can choose from a monthly subscription or a 3 month membership option. You must notify us at least 7 days before cancelling or changing your monthly subscription. If we don’t receive notice at least 7 days in advance, yourr subscription may automatically renew. 

Remember, subscriptions are based on months, NOT the 5-week cycles. Subscription endings may not match up with 5 week cycle endings. 

We cannot modify your subscription length or program type mid-subscription. 

Absolutely! Just keep in mind that if you start in the middle of a 5 week cycle, your program will still be updated along with all other members when the current 5-week cycle ends, regardless of when you joined. For example, if you join in the middle of week 2, you’ll participate in weeks 2, 3, 4, and 5. If you join in the middle of week 5, you’ll only have week 5 before the program updates to a new cycle. This does not affect your subscription cost or length, since subscriptions are monthly and do not always correlate with cycle timing. Feel free to reach out to find out where we are in the cycle if you’re curious! You can email us at [email protected].