RISE & REBUILD:
The Postnatal Series
Your first step back. Not to who you were, but to who you’re becoming.
BEGIN YOUR REBUILD
THIS IS FOR YOU IF:
You want to rebuild your strength properly after pregnancy and birth
You feel “not quite right” in your core, posture or stability (whether you're 4 weeks or 4 years postnatal)
You want an actual plan, not random workouts
You are ready to prioritise yourself, without pressure or comparison
You want to feel strong, capable, and confident in your body, not simply “back to normal”
You want an on-ramp into stronger training, done the right way
YES, THAT'S ME
TRUSTED BY MUMS
"I feel stronger, not just healed."
SDP Member
Rise & Rebuild Series
"This series of classes is so empowering, I wish I had started sooner!"
SDP Member
Rise & Rebuild Series
"I love the fact I didn't have to think. I just followed the programme and the results came."
SDP Member
Rise & Rebuild Series
You have already been upgraded.
You grew a human. That is extraordinary.
This isn’t about going back, because there is no back. You’re a mother now.
Rise & Rebuild helps upgrade your body to match who you’ve become.
Stronger. More capable. More you.
THE FOUNDATIONS OF SAFE POSTNATAL REBUILDING:
➡️ CORE CONNECTION
Relearn how to engage your deep core without gripping or bracing.
➡️ PELVIC FLOOR SUPPORT
Gentle reconnection, integrated the way it should be.
➡️ POSTURE & BACK SUPPORT
Rebuild the muscles that hold you up, not just “work your abs”.
➡️ GLUTES + FULL BODY STRENGTH
Because strong hips and glutes change everything.
➡️ CONFIDENCE IN MOVEMENT
So you stop second-guessing your body and start trusting it again.
Six classes. One roadmap. Repeat each class 2–4 times before you move on.
HOW TO USE IT
Repeat each class 2–4 times. No rushing. You progress when you feel ready.
START THE SERIES
MEET SAM
I’m Sam Deville, founder of Sam Deville Pilates and a mum of three.
After having my twins, I was left with a five-finger wide diastasis and told surgery would be my only option. Rebuilding my strength and closing that gap through specialist rehab and Pilates completely changed the direction of my life.
I remember wishing I had a clear rebuilding roadmap like this. Something that didn’t rush me, but guided me step by step back to strength.
I’ve built SDP around strength-led Pilates that truly changes bodies, but Rise & Rebuild exists for a different reason. This is about recovery, not performance.
Postnatal recovery is rehab, and you deserve a clear path to follow.
This series is here to help you rebuild properly, so you can move forward feeling strong, capable and confident in your body again.
BEFORE YOU BEGIN
You must be signed off by your doctor or health professional before starting.
Minimum Timelines:
☑️ At least 4 weeks post vaginal birth (Class 1 only)
☑️ At least 6 weeks post c-section (Class 1 only)
☑️ From Class 2 onwards: at least 6 weeks post vaginal birth or 8 weeks post c-section, plus sign-off
This is NOT for you if:
❌ You have symptoms you are worried about and haven’t been assessed
❌ You want intense training immediately (this is a rebuild, not a burn)
WANT EXTRA SUPPORT FOR DIASTASIS?
Add Rebuild Strong: The Diastasis Series for targeted support and progression. Built from Sam's own journey in closing her 5 finger wide diastasis after having twins.
💙 Designed specifically around rebuilding tension, function and strength through the linea alba
💙 Layered progressions you can repeat and master
💙 Works perfectly alongside Rise & Rebuild
BUY THE DIASTASIS SERIES
CHOOSE YOUR PATH
Buy the series' individually, or together as a bundle.
RISE & REBUILD
£49
Instant access. Six-part series. Repeat-as-you-go progression.
RISE & REBUILD + DIASTASIS
£74
Best value. Full postnatal rebuild plus targeted diastasis support.
FAQS.
Everything you need to know before you start.
I'm 6 months or even a few years postnatal. Is this still for me?
Yes. Many women still feel the effects of pregnancy and birth long after the early months. If your core, pelvic floor or strength doesn’t feel quite right, this series meets you where you are and helps you rebuild safely.
What if I had a c-section?
You can begin once you’ve been cleared by your doctor or health professional. The series includes clear timelines so you can progress safely and confidently.
I have diastasis recti. Can I still do this?
Yes - and that’s exactly why the Diastasis Series exists.
If you know you have a gap or suspect you might, starting with the Diastasis Series is recommended before moving into Rise & Rebuild. The bundle gives you both in the right progression.
How do I know if I have diastasis recti?
If you’re unsure, you can be assessed by a women’s health physio. Many mums also notice signs like doming through the tummy, a feeling of weakness through the core, or a visible gap.
The Diastasis Series includes a video explaining what diastasis recti actually is, plus a guided self-check video (Diastasis: Self-Diagnosis Tool) that walks you through how to assess your own core gently and safely.
The series is designed to be supportive whether you’re newly aware of a gap or already working on rebuilding.
How long are the workouts?
The diastasis series workouts are all 5-15 minutes long. These bitesized workouts are short intensionally and designed to be used as often as you have time for (optimal would be 5-6 times a week).
The Rise & Rebuild sessions start shorter (10 mins) and then gradually ramp up to 40 mins. This, again, is intentional to build endurance.
Do I need equipment?
Some classes use small equipment, others are completely bodyweight.
Props you will need to complete the series:
Light dumbbells
Mini loop
Soft ball
Long band
Magic circle
Do you have an app?
Is this a membership or a one-off purchase?
This is a one-off purchase. You get access to the programme inside your SDP account with no ongoing subscription required.
How long do I get access for?
You get lifetime access. There’s no expiry, so you can revisit the series whenever your body needs it.
How often should I do the classes?
Repeat each class 2–4 times before progressing. Most mums train 2–4 times per week, but you can go at your own pace. There is no rush.
Can I download videos to save them to my device?
Yes the workouts can be saved offline within the app for use when travelling or in areas with bad WiFi.
What if I'm unsure if I'm ready?
Start with Postnatal 1 and move slowly. Always listen to your body and seek guidance from a healthcare professional if you’re still unsure. This is about rebuilding, not rushing.
Ready when you are.
Your body has done something incredible.
When you feel ready to rebuild, this roadmap is here for you.
BEGIN YOUR REBUILD
