Strong as a mother

Post pARTUM RETURN TO exercise Program.

Exclusive to the Strength Block App - get started withe a 7 day trial.

When Returning to exercise in the postpartum stage, many women feel lost and unsure where to even begin, do they go back to what they did before? Do they start something new? What if you havent really exercised before at all, then what?

Let us help! Now within the Strength Block App, we have created a training plan suitable for new mums, that progresses over 18 weeks, to help you become youre strongest self, including video demos of all exercises.

Strong As A Mother Plan Overview

What can I expect this postpartum plan to look like?

Weeks 1-6,  Connection 

  • Home based with minimal equipment

  • Foccusing on connecting in with the body

  • Emphasis on breathing and posture for pressure management

  • Full body strengthening, starting slow

  • Pelvic floor awareness

  • Exercise variety

  • Stretching and mobility

Weeks 7-10, Foundations

  • Gym based

  • Learning to use a variety of free weights and machines

  • Posture and form

  • Establishing core movement patterns

  • Full body strengthening

  • Repeating exercises over 4 weeks

Week 11-14, Rebuild 

  • Gym based

  • Progressive overload to ensure progress is being made

  • Introduces some compound barbell movements

  • Introduces a 4th optional day with a cardio focus

  • Low impact cardio and LISS (Low intensity steady state)

Week 15-18, Athleticism

  • Gym Based

  • Increased volume

    Continued progressive overload

  • Introduces a 4th optional day with a cardio focus 

  • Higher impact cardio + HIIT (High intensity interval training)

Meet Sophie Rabaud

I believe in empowering women through strength training, throughout all phases and stages of life. Women underestimate their abilities. I want to change that.

Hi I am Sophie! I sat my qualifications as a Pregnancy and Post partum coach in 2021 and have since worked with women 1 on 1 and online. However, realising not everyone had the time to visit in person with a new baby in tow, or could afford the cost of working with me one on one, Many women would end up  going about it by themselves and feel a bit lost or like they werent making progress.

I wanted to create a middle ground, a guideline for returning to exercise that was affordable, could be started in the clients home, where the exercises were interchangeable and adaptable, but slowly progressed clients forward as their strength and confidence in their abilities returned.


how  using the Strength Block app can support you in your return to exercise postpartum

  • Easy to follow plan with video tutorials for each exercise so you always know what exactly to do

  • -This plan is a guide, however as everyones journey is different, we have made it easy to make exercise switches if you need to regress or progress an exercise

    -Move on to the next block if you feel you need more of a challenge or stay on a block longer and repeat if you need more time to adapt.

    -Move your workouts around to different days to work around your, or baby’s schedule

  • With a focus on rebuilding fitness and strength of the whole body, so you can keep up with all that mum life demands of you! You can log all your weights used and see the history any time so you know you are always progressing forwards towards your goals

  • Because noone likes having to think of what to make for dinner, we have created a library of recipes that you and the whole family will enjoy.

    You can also filter recipes by dietary preference.

subscribing to the strength block app

Strong as a Mother is Available Exclusively on the Strength Block App

The “Strong As a Mother” Postpartum Return to Exercise Plan is available through the Strength Block App. This is your first step back into exercise, and with unlimited access to all the other programs within the app, you’ll never feel lost again!

14 day FREE TRIAL.

$15 per WEEK.

Billed Monthy, Cancel Anytime

How it Works

Strength Training is for EVERYONE - that includes android and Apple users.

With the Strength Block App, your preference in lifting isn't the only thing we cater to - we embrace diversity in smartphones as well! Regardless of whether you pledge your loyalty to the Apple kingdom or stand firm with the Android alliance, we've got you covered. Our top-notch app is available on both iOS and Android devices because - let's face it - strength training is for everyone, and so is choosing your favourite smartphone. Just like your training programme, pick the platform that suits you best! No judgement here, promise!

  • Pick between our monthly or annual membership plan to claim your 7 or 14 day free trial. Cancel at any time!

  • You'll receive an email with a code and a link to download the app to set up your account.

  • Pick your program, add it to your calendar and you’re already to get started!

This Plan is for you! To take that small amount of time out of busy new mum life, for yourself physically and mentally.

I want you to feel empowered, Knowing you have a starting point, a plan of action ahead, So jump on board our app today, with a 7 day free trial, build confidence in your capabilities and feel Strong as a mother! Let me know if you have any questions!