Postpartum Part II
Postpartum Part 2: Strength, Support & Real Talk
Our Postpartum Part 2 Program is designed to meet you exactly where you are—offering the tools, support, and structure to help you rebuild strength, confidence, and connection to your body after birth.
Start with the conversation.
We kick things off with a powerful, honest discussion between Hilary and Dr. Emily Oster—economist, bestselling author, and trusted voice in evidence-based pregnancy and parenting. Emily was a rock for Hilary during both pregnancy and recovery, and together, they unpack the truths and misconceptions around returning to exercise after giving birth.
Then, check in with your body.
Before diving back into Soto, we invite you to begin with The Check-In, a foundational series created in partnership with Dr. Aimee Anagnostos, one of the top pelvic floor specialists at Myo, a leading physical therapy practice. These sessions focus on pelvic floor engagement, core reactivation, mobility, and recovery from Diastasis Recti. Hilary moves alongside you, guided in real-time by Dr. Aimee, so you feel supported every step of the way.
Finally, build at your own pace.
Our 4-week Soto Postnatal Program offers brand-new sculpt and cardio workouts that progress safely and gradually—from a 15-minute sculpt in Week 1 to a 30-minute sweat in Week 4. Each week includes 4 new classes, designed to build strength and endurance while honoring the realities of postpartum recovery. Want to stay in Week 1 for a few weeks? Perfect. This program is designed for real progress, on your timeline.
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842 KBPP2 Guide & Schedule
842 KB
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Postpartum Part II Intro
Postpartum Part 2: Strength, Support & Real Talk
Our Postpartum Part 2 Program is designed to meet you exactly where you are—offering the tools, support, and structure to help you rebuild strength, confidence, and connection to your body after birth.
Start with the conversation.
We kick things...
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Postpartum Part 2 | Conversation with Dr.Emily Oster
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The Check-In: Intro with Aimee from MYO
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The Check-In: Core Activation with Aimee from MYO
Dead bug (modified) - 2 sets of 10 reps per leg (2.5 mins)
Bird Dog “Around the clock” - 3 sets of 15 reps per side (4 mins)
Side body reach + crunch - 3 sets of 8 reps per side (2 mins)
Beast Hold - 2 x 5 reps (hold for 10 seconds, rest for 5)
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The Check-In: Glutes with Aimee from MYO
Glute Bridge - 3 sets of 10 reps (2.5 mins)
Clamshells + leg extension - 2 sets of 12 reps per side (2 mins)
Side-Lying Leg Lifts (Modified) - 2 sets of 10 reps per side (2.5 mins)
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The Check-In: Functional Fitness with Aimee from MYO
Low kneeling hip thrust > high kneeling > lunge - 2 sets of 10 reps per side (3 mins)
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The Check-In: Diastastis Recti with Aimee from MYO
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The Check-In: Mobility with Aimee from MYO
Pelvic Tilts (with 360 breath) - 3 sets of 10 reps (2 mins)
Open book + Supine Lumbar Rotations - 2 sets of 10 each side (2-3 min)
Inner thigh rocks - 2 sets of 10 reps (2-3 min)
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DAY 1 | WEEK 1: 15 Min No Cardio Sculpt
Flow: Arms - Legs - Abs on Back
Equipment: 1lbs weights
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DAY 2 | WEEK 1: 15 Min No Cardio Sculpt
Flow: Arms - R Inner Thigh + Glutes - L Inner Thigh + Glutes
Equipment: 1lbs weights
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DAY 3 | WEEK 1: 15 Min No Cardio Sculpt
Flow: Arms - Abs on Back - Bridge
Equipment: 1lbs weights
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DAY 4 | WEEK 1: 15 Min No Cardio Sculpt
Flow: Arms - R Glute (all 4s) - L Glute
Equipment: 1lbs or 3lbs weights, Ankle weights
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DAY 1 | WEEK 2: 15 Min No Cardio Sculpt
Flow: Arms - Legs - Abs on Back
Equipment: 1-5lbs weights
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DAY 2 | WEEK 2: 20 Min No Cardio Sculpt
Flow: Arms - R Glute (side series) - L Glute - Bridge
Equipment: 1lbs-5lbs weights
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DAY 3 | WEEK 2: 20 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Abs on Back
Equipment: 1lbs weights, Ankle weights, Chair
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DAY 4 | WEEK 2: 20 Min No Cardio Sculpt
Flow: R Glute (all 4s) - L Glute - Abs on Back - Arms
Equipment: 1lbs weights, 3lbs weights
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DAY 1 | WEEK 3: 15 Min No Cardio Sculpt
Flow: Arms - Legs - Abs on Back
Equipment: 1lbs weights
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DAY 2 | WEEK 3: 25 Min 1-Cardio Sweat
Flow: Cardio - Arms - R Inner Thigh - L Inner Thigh - Abs on Back
Equipment: 1lbs weights
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DAY 3 | WEEK 3: 25 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs (Inner thigh focus) - Bridge - Abs on Back/Planking
Equipment: 1lbs or 3lbs weights
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DAY 4 | WEEK 3: 25 Min 1-Cardio Sweat
Flow: Cardio - Arms - R Glute (all 4s) - L Glute - Abs on Back/Planking
Equipment: 1lbs weights, Ankle weights
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DAY 1 | WEEK 4: 20 Min No Cardio Sculpt
Flow: Arms - Legs with Glutes - Abs on Back - Arms
Equipment: Resistance band, 5lbs weights, 1lbs weights
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DAY 2 | WEEK 4: 20 Min 1-Cardio Sweat
Flow: Cardio - Arms - Legs - Planking
Equipment: 1lbs or 3lbs weights, Resistance band
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DAY 3 | WEEK 4: 30 Min No Cardio Sculpt
Flow: Arms - Legs - R Glute (side series) - L Glute - Bridge - Abs on Back
Equipment: 1lbs or 3lbs weights, Resistance Band, Ankle weights
