Return to Run / Lift course
A self-paced, symptom-informed progression for postpartum runners and lifters navigating leakage, heaviness, or a core that no longer feels like theirs.
Built for women 6 months to 3 years postpartum who have already been medically cleared for exercise.
Your pace, your symptoms
Clear checkpoints tell you when to progress—and when to step back.
What to expect
Every phase includes practical signals for moving forward, holding steady, or returning to an earlier step.
You rebuild pressure management, strength, load tolerance, and impact capacity in a deliberate order.
Floor is education, not a diagnosis. Red flags and persistent symptoms are met with guidance to seek pelvic health care.
The Floor method
Follow an 8–12 week path that earns back impact and load one checkpoint at a time.
Learn breath and pressure strategies, reconnect trunk and pelvic floor coordination, then build strength through progressively loaded movement patterns.
Video demonstrations you can repeat on your schedule
Weekly workbook checklists to make progress visible
Add hops, landing drills, short run intervals, and symptom checks without jumping straight into a 5K.
Progress hinges, squats, carries, and compound lifting while monitoring pressure, leakage, and recovery.
If heaviness, leakage, pain, or pressure changes appear, the protocol gives you a specific adjustment—not a vague instruction to stop exercising forever.
Choose your support
One-time payment. Move through the material at your own pace.
Self-paced
$147
For the athlete ready to follow a clear progression independently.
More guidance
Course + strategy session
$247
Add a focused virtual session to discuss your history, goals, and where the protocol may need professional input.
You are still an athlete
Replace trial and error with a patient, practical return to the running and lifting you miss.
Find your Floor program