Let FIGR:Postpartum take care of your body so you can focus on taking care of your baby.
After completing FIGR:Postpartum:
- Your body will be healed and fully recovered
You’ll have no pelvic floor or core symptoms or pain
- You’ll hit all your max barbell lifts (and maybe some PRs)
- You’ll be able to do all the moves you love without fear or symptoms
You’ll feel confident in your skin and confident in your body’s ability in the gym
You’ll feel even stronger and fitter, this time as a mom
What You’ll Get:
1 Year Program Breakdown
The app will take you day-by-day through the following progression to help you recover your core & pelvic floor, build strength and endurance in the gym, and help you feel your best.
These first 3 weeks are a slow re-introduction to movement. It is safe for those just coming home for the hospital, and will still be beneficial for those a few weeks in.
- Walking progression (7x/week)
- 10 min prerecorded live stretch, mobility & breathing sessions (3x/week)
Week 6 will also include a few light dumbbell movements.
- 5-10 min prerecorded live pelvic floor & deep core workouts (3x/week)
- 15-30 min light body weight workouts (3x/week)
- Continue with walk progression (4x/week)
We will progressively add in dumbbells, increase duration & intensity, and play with different workout structures to reacclimate your body to regular exercise.
You will also have core workouts programmed to start building back core strength and stability safely & effectively.
- 30-60 min dumbbell & body weight workouts (3-4x/week)
- 5 min prerecorded live stretches (3-4x/week)
- 8 min prerecorded live core workouts (3-4x/week)
- 30 min steady state cardio (2-3x/week)
For months 4-12 the workouts are all about progressing back to the heavy weights and full intensity you love, in a structured way specific to your postpartum body. We will also build back to full running capabilities as well.
Each day is structured like this:
- 5 min warm up
- 10-15 min main lift + accessories (squat, press, deadlift, bench)
- 15 min high intensity workout (AMRAP, EMOM, or intervals)
- 5 min core
“I cannot say enough about the FIGR Pregnancy & Postpartum programs. I had a solid foundation from my in-person classes with Katelyn before I got pregnant, and I was able to safely continue my routine until delivery.
I started the FIGR Postpartum program when I was 6 weeks post c-section, and was shocked by how much I was able to do after such a big surgery. I love how the program focuses not on “snapping back” but on your overall health and building your strength back gradually and safely – and then the weight just comes off as a byproduct.
Now at 7 months PP I am feeling confident in the gym and my clothes! This program guides you in relearning your body after you have a baby – and I can honestly say I couldn’t have done it without FIGR!”
Choose from three starting points
FIGR:Postpartum has three different starting points to choose from so you get exactly what you need, at the stage of your postpartum recovery that you need it.
“The FIGR postpartum program is amazing! I had some complications after my delivery and this program really helped ease back into moving my body.
It set a great foundation for me and now at 9 months postpartum I can do all of the things I was able to do in the gym before I got pregnant.
Thankful for how my body feels and for what FIGR has done for me!”
You CAN be strong again and you CAN feel confident in your skin after having a baby.
And don’t let society or anyone else tell you otherwise.
Have confidence and peace of mind throughout your recovery.
Everything in this program is exactly what I did during my own postpartum journey. I would never offer something I wouldn’t do myself.
I did this so that you could have full confidence and peace of mind as you go through this stage of life yourself. Every day you’ll hit your workout knowing that what you’re doing is safe and appropriate for your own postpartum body.
“I’m so glad to discover Katelyn’s postpartum program to help build my stamina and getting back into being active again after birth. I gained more than 25kg during the course of pregnancy, my core weakened, stamina level dropped drastically. Her program helped a new mother like me to kickstart a regime in baby steps.
I have ventured from a tiring 5 min slow walk around the block in the first week, to jogging, squats, lifting heavier kettlebells and more. Slow and easy and consistent. Her workouts are easy to execute.
I’m feeling great! Having dropped more than 20kg now (7 months postpartum) and still going.“
We all want to recover our core and pelvic floor.
And to rebuild our gym foundation.
But most programs just stop there.
FIGR:Postpartum takes you through your early recovery AND stays with you for an entire year so you can get back to the heavy weights and full intensity that makes you feel your best.
“My recovery has been amazing this time around. I really wanted to get back in the swing of things quickly this time and this program has helped me do just that. It gives me something to look forward to every day and the app helps keep me motivated. I love being able to see a completed checklist at the end of the week.”
FIGR:Postpartum covers it all
Your 12 month subscription includes:
- Pre-recorded live pelvic floor & deep core rehab sessions
Instruction on proper breathing technique
- Pre-recorded live new-mom-specific stretch and mobility sessions
- Walk and running progressions to build back endurance
- Full gym reintroduction from body weight to dumbbell to barbell work
Core specific workouts to continue to strengthen and stabilize
Strength and interval progression for months 4-12 to get you hitting the weights and intensity you know you can
“I’m so damn thankful I had this program through two seasons of postpartum.
Life after a fresh baby is complicated enough, but being able to hit the timeout button and go to the gym with an exact plan of what to do, knowing it was serving my body best, was a mental savior for me!
I had always feared when people said “you’ll never get your body back after babies”… and Katelyn helped me prove that wrong!
I feel STRONG & CONFIDENT as a mama and love that I take my heath and fitness as a priority, instead of using kiddos as an excuse. Thankful for you and my hot mom muscle bod!”
“Fitness has always been important to me; needless to say I was excited that Katelyn launched the FIGR:Postpartum program a few weeks before my daughter was born.
I used the program from 4 days to 12 weeks postpartum and it became my “me time” during my maternity leave. Moving during my recovery helped me work through many pains as my body recovered and as I spent countless hours in odd ergonomic positions taking care of my baby. Further it helped me rebuild core and pelvic floor strength.
Having a well structured plan laid out for me during the “fourth trimester” was wonderful and I’d highly recommend it to anyone.”
Everything your postpartum body needs, at the exact time it needs it.
Postpartum recovery is all about PROGRESSION.
X Jump into something too soon and you risk injury and setback
X Wait to long and you miss out on optimal recovery
FIGR:Postpartum properly programs movement variety, duration, intensity, modifications, volume, rest intervals, weights & more at the exact point in your postpartum journey that your body needs it so you can recover stronger, safer and full of confidence.
“I am currently loving the postpartum program! I had no idea where to start after having a baby but wanting to get back into shape. It’s been the perfect combination of getting a workout/sweat while letting my body slowly get back into normal workouts.
I know it’s a process to get back to my pre-pregnancy shape but I’m confident I can get there by following along with the FIGR programs and sticking with the FIGR community.”
You are not alone.
Postpartum is a wild ride, and you deserve to have people surrounding you who care and understand what you’re going through.
We are a team.
Scared to do anything in those first 6 weeks postpartum?
Did you know the first 6 weeks are actually the most crucial in setting you up for a strong recovery? FIGR:Postpartum is one of the few programs out there that actually provides structure to the first 6 weeks after coming home from the hospital.
Curious as to what this structure looks like? Get my free “What To Do Before Being Cleared” guideline below!
“Katelyn taught me how to breathe and use my muscles in the correct way before each movement so it strengthens the area and I have less pain/discomfort. I feel pretty good now. Before I would be sore doing the dishes and now I’m not!”
How To Start
All programming is the same for every option below. The only difference is where in the postpartum journey you start!
**Month recommendations given below are generalized – what’s more important is where you are in the recovery process, not necessarily which month you’re in.**
Hear from more FIGR:Postpartum clients:
Frequently Asked Questions
Weeks 6-12 will require light to moderate dumbbells, bands, and kettlebells. Kettlebell movements can easily be switched to dumbbell movements if needed.
Weeks 12+ will require barbell + bumper plates, a pull up bar, and cardio machines (rower, ski erg, runner, bike) in addition to the dumbbells, bands and kettlebells. If you don’t have certain cardio machine access, you can always use whatever machine you do have or run outside!
I created FIGR:Postpartum for any woman who wants to get back to full weights, intensity and movement variety in the gym after having a baby. It is best suited for those who love barbell, dumbbell and kettlebell work in the form of strength sets, intervals, metcons (like AMRAPs and EMOMs) and more.
FIGR:Postpartum is also great for women who are looking to build into this exercise who haven’t before!
Yes you can.
It is up to your own comfort level when you choose to start the program. Most women, regardless of their delivery experience, would be able to start this program within the first month after delivery.
Weeks 1-3 are 5-15 minute walks with light stretching, mobility & breathing sessions which are encouraged for most women right after delivery.
However, if you are unsure or don’t feel confident you’re ready, talk with your provider about what’s best for your situation.
You can start FIGR:Postpartum from three different starting points.
Subscribe to FIGR:Postpartum 4-12 if you’re a few months down the road! This is best for women who are fully healed in their core and pelvic floor, but who haven’t gotten back to their full weights and intensity in the gym.
You can also subscribe to FIGR:Postpartum 2-12 if you are a few months postpartum but still need to work on healing the core and pelvic floor before getting back into your full lifts.
If you are starting the program from month 1, all movements and activities (stretching and short walks) are safe and recommended for postpartum women prior to being cleared for full on exercise. The movements seen are no more strenuous than day-to-day tasks.
It is ultimately up to the individual to delay starting until being cleared!
If you just recently gave birth and are deciding when to start this program, consider:
- Your labor & delivery experience. If there were no complications and no c section, you could start the programming as early as the day you come home from the hospital. If you had a c section or other complication, I would recommend waiting 3 weeks or so (always dependent upon the individual) until starting.
- Your mental state. If adding one more thing to your list (even if it’s healthy for you) will stress you out, then I recommend waiting until you are ready to start. This will look different for everyone.
The first three weeks of programming are 5-15 minute walks each day and 10 minutes of stretching/breathing work 3 times per week, which are recommended for early postpartum mothers, so it truly will be dependent on the individual when they feel ready.
Yes. It is available on both devices. Additionally, anyone in the world can subscribe.
If you are in a different country, only credit cards (not debit cards) are accepted in the payment portal.
Hello! I’m Katelyn Darkangelo, CPPC (certified pre and postnatal coach), creator of FIGR:Postpartum and founder of FIGR. I live in Brighton, MI, married my high school sweetheart, Anthony, and became a mom Thanksgiving Day on 11/25/21 when our sweet Amelia was born!
Fitness has always been my biggest obsession. I majored in Movement/Exercise Science from the University of Michigan in 2017, then earned my Master of Management from Duke University so I could turn my passion for fitness into a real business. I created FIGR, in 2018 and it’s been our full time career since 2019. Both my husband and I train clients in person and through the FIGR app to help bring elite fitness to everyone.
When I became pregnant, I got certified as a pre & postnatal fitness coach so I could apply everything I was learning to my own pregnant and postpartum body.
After having a short and smooth labor & delivery, and a perfectly healthy baby, all after lifting weights into the last days of my pregnancy, I knew I could help others and show that working out during pregnancy is one of the most important components to a healthy pregnancy.
In addition to my online programs, I also have in-person experience training pregnant and postpartum women, and I cannot wait to continue to help more in the years to come!