Online Courses
The After You & barbell Basics On Demand Courses
Welcome to The After You
A 6-week reintroduction to training designed for women 6 weeks to 12 months postpartum returning to strength training.
Motherhood changes your body, routine, energy, priorities, and relationship with yourself.
This six-week program helps you reconnect with your pelvic floor, rebuild core stability, and return gradually to the movement and strength you enjoy without pressure to “bounce back.”
Whether you are six weeks or 12 months postpartum, the program meets you where you
are. Each 15-minute, at-home session focuses on consistency, confidence, and building
a strong foundation for motherhood and future strength training.
How the program works?
✔️ Complete three video-guided sessions each week. Move at your own pace and
pause, replay, or repeat a session whenever needed.
✔️ Sessions include breathing and pelvic floor connection, core stability, hip and glute strength, balance, foundational movements, and calming stretches.
✔️ Use the workbook to follow exercise checklists, record notes and reflections, and track progress.
✔️ Listen to your body. Reduce intensity and return to your breathing strategies if you experience pelvic heaviness or pressure, leaking, pain, or significant abdominal doming.
✔️ If symptoms persist, seek support from an appropriate health professional.
Weeks 1 - 2: Reconnect. Practise breathing, pelvic floor and deep-core connection,
and body awareness.
Weeks 3 - 4: Rebuild. Develop stability, balance, coordination, and foundational
strength.
Weeks 5 - 6: Return to Strength. Reintroduce strength-training movement patterns
with confidence.
Self paced online course $50
Welcome to Barbell Basics
A 6-week introduction to the three big lifts
The squat, the bench press and the deadlift are the foundation of real-world strength. Over six weeks you'll learn to set up, move and load all three with confidence – and leave knowing exactly what you're doing when you walk up to a barbell.
Why the barbell?
This 6-week program is the bridge between the woman you were and the strongest version of the woman you are becoming. This isn’t about 'bouncing back' - it’s about moving forward with intention.
A barbell lets you:
This 6-week program is the bridge between the woman you were and the strongest version of the woman you are becoming. This isn’t about 'bouncing back' - it’s about moving forward with intention.
✔️ Build strength safely and progressively, in small, measurable steps
✔️ Load your body evenly through both sides
✔️ Build muscle and strengthen your bones
✔️Support a healthy metabolism
✔️Get stronger for everyday life – lifting, carrying, getting up off the floor
✔️Feel powerful and capable
Self paced online course $247
Course Structure
Weekly structure
3 barbell strength days
Day 1: Squat
Day 2: Bench
Day 3: Deadlift
Optional conditioning day: short intervals, with low-impact options
Daily mobility: hips, shoulders and thoracic spine.
What you'll do
Weeks 1–3
Technique Foundations
Barbell set-up and technique. Learn how your body moves with the bar, build your foundation patterns and starting strength.
Weeks 4–6
Build Strength & Patterns
Add load where it's appropriate to challenge each lift, using the RPE (Rate of Perceived Exersion) system. Movement upgrades to sharpen your technique.
Who this course is for
Anyone who already moves well with basic patterns – squatting, hinging, pushing – and wants to learn barbell technique properly.
You might be new to the gym floor, coming back after a break, or you've been using machines and dumbbells and the barbell has always felt like someone else's equipment. This course will teach you how to be comfortable at the barbell.
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