Programs that fit your style

Our multi-week programs increase the challenge steadily, enabling you to gain confidence and see progress. You set the schedule that works for you. The LLF team is always just a text message away, for encouragement or to answer any questions.

Female Running

Return to Running
This low-impact program for postpartum runners tackles leaking + rebuilds strength & stamina.

6-week plan for free (a $49.99 value)

How it works

We send a link to a new K+ Circuit, three times weekly. Each K+ Circuit includes multiple exercises selected for postpartum recovery and calibrated to help runners reach pelvic floor and full-body fitness goals.


Each K+Circuit lasts 5-15 minutes and is designed to be repeated 2-3 times. We keep it interesting with a wide variety of movements you can do at home. No more counting holds and repetitions. Just follow-along and enjoy!

Good to know

New mothers should be 12 weeks postpartum and medically cleared for normal fitness activity.


Not sure if K+ Training is right for you?

Email us to discuss your unique fitness needs or any concerns:

Our Coaches

Jason Friedman - smiling tilt_edited_edi

Jason Friedman is a former pro baseball player trained in a wide variety of physical movement, strength and function modalities. He trains people of all ages and abilities in Chicago.


Dr. Melissa Stendahl is a former military officer who specializes in treating pelvic floor disorders, particularly in postpartum women. She is licensed to practice in Texas, New York, and Colorado.