We’re excited too. But, before we get into the fun of it, let’s make one thing clear:

YOU NEED MEDICAL CLEARANCE TO UNDERTAKE ANY OF THESE PROGRAMS!

Once you get the all-clear, you can get started.

If you’re experiencing a hypertonic pelvic floor or high-risk pregnancy, we sadly recommend these programs aren’t for you. Speak to your medical professional to seek alternatives.

Your safety is important to us. We recommend that you seek healthcare advise before commencing the 0-6 weeks postpartum core program. Other other programs (pregnancy, postpartum phase one and phase two) require medical clearance.

These aren’t simply workouts that we’re handing over. We’re here to help educate and guide you through this new season in your life — as you navigate motherhood with your ongoing passion for training. This includes covering a blend of physiological, movement and nutritional education. Plus, we design workouts (and programs) that build on one another to reap the rewards in strength, posture and aesthetics—all the while staying safe and nurturing to your body. And most of all, we pepper in a lot of encouragement because you deserve it.

Pregnancy Program — This is a 16-week gym-based program that you can begin at any stage of pregnancy. We have provided alternative ‘bump friendly’ exercises that cater to any unique limitations and stage of pregnancy. Each phase includes 4x training sessions per week with guidance on steps and cardio protocols. We also talk about training around pelvic pain, training your glutes in pregnancy (it’s not easy, right?!), and nutritional considerations in pregnancy (think: what you can/can’t eat and energy requirements during pregnancy).

Postpartum Phase One — This is a 16-week program that you can start once you’ve received clearance from a health care provider. It’s designed to address abdominal separation and strengthen pelvic floor function and rib-flaring (yes, we cover C-Section considerations too). We also cover breastfeeding energy requirements and whether it’s safe to diet while breastfeeding (not to mention we give you the ‘how-to’). It can be completed at home with minimal equipment, with optional ‘at gym’ swaps for anyone who can train in a gym environment. It begins with 3x training sessions a week and gradually increases.

Postpartum Phase Two — This is a 12-week program with 4x sessions per week which incorporates your big lifts like squats, deadlifts and pull-ups. This time we dive deeper into fat loss and muscle gaining protocols. This program is designed to bridge you between postpartum phase one and is an absolute MUST before entering Mark’s other programs, such as YGC or BBB.

Like Mark’s other programs, education is at the core of each guidebook. Before getting started on the workouts, we’ve packed each program with heaps of foundational information that will:

• Deepen your understanding of how the exercises work
• And how those exercises will help you in each stage of your pregnancy
• Get you into an optimal position postpartum to jump into BBB and YGC

The combination is the answer to why you’re doing these workouts and how to track the results! Check out the program details for more details around education in each program.

The programs are designed to build upon one another, covering a specific timeline of the postnatal period. From there, you will be in the best position to move on to Mark’s other programs, such as YGC and The Bikini Body Series.

So yes, you do have to do Postpartum Phase One before moving on to Phase Two. It’s not a question of your strength or your ability, even the seasoned bikini competitor needs to start somewhere. 

The critical difference is that these programs safely guide you through new breathing techniques, abdominal separation, pelvic floor and nutrition, which are crucial for pre and postnatal women.

These programs aren’t about how advanced you have been in your training but instead focus on giving your body what it needs during your postpartum stages. The only exception to skipping Postpartum Phase 1 is if you are at least 22 weeks postpartum, and you’ve worked with a pelvic floor physiotherapist OR have a strong understanding of postpartum breathing strategies. 

Can I go straight to Mark’s other programs? 

You can go to Mark’s other programs. We would recommend you meet specific criteria before doing so: 

• You are at least seven months postpartum. 
• You feel confident applying correct breathing and bracing strategies during your training (tensing and breath-holding are a big no no).
• Any abdominal separation is healed and functional.
• You aren’t breastfeeding.

If you don’t meet the above criteria, start with postpartum phases one and two. 

Pregnancy Program — This is a gym-based program but can be done from home with the right equipment. If you’re training from home, you’ll need to have access to a barbell, bumper plates, adjustable dumbbells, an adjustable bench, booty bands and resistance bands.

Postpartum Phase One — 100% home-based. Little equipment is required — simply a pair of adjustable dumbbells and resistance bands, a foam roller and a booty band (a mat is optional). The app offers gym-based options throughout the program if you prefer to train there. The guides have been designed this way as most women will be training from home in their postpartum phase. 

Postpartum Phase Two — This is the same as the pregnancy program, as the goal of this program is to get you back at the gym and ready for Mark’s other programs.