K+ Training methods have been expertly developed for Liv Labs by
physical therapist Dr. Melissa Stendahl and trainer Jason Friedman.
Return to Running
This low-impact program rebuilds strength & stamina while tackling leaking.
Inspired by the needs of new mothers, the Return to Running program is suited for any reasonably fit woman restoring continence and rebuilding stamina after:
sustaining an injury
How It Works
K+ Training is offered online at
The program includes six weeks of restorative exercise via 18 unique K+ Circuits. Each mat-friendly circuit combines pelvic floor fitness with full-body training to reduce leaks and build strength, mobility, balance, and flexibility—all at once. Circuits can be repeated and combined, to build strength and stamina.
You'll steadily build up pelvic floor readiness for exercises with impact.
Videos feature exercise performers whose movements you can imitate, with expert narration by our head coaches, Dr. Melissa Stendahl and Jason Friedman. If you know the moves, you can simply follow the instructions.
Dr. Melissa will be there to coach you and answer your questions.
The program includes a free wellness consult with Dr. Melissa, anytime access via chat, and optional peer group participation.
No fear: designed for working out at home
No excuses: K+ Circuits fit into busy days!
No touching: virtual consult with Dr. Melissa
6-Week Exercise Program
Coaching & Peer Support
WORD OF CAUTION
Pelvic floor fitness is one size fits most, but not all.
Please contact a healthcare provider if you experience the following symptoms:
A sudden change in urinary function
Any pelvic pain
A sense of urinary urgency without the ability to urinate