Power Over Prolapse
An 8-week core and pelvic floor strength program for women who want to lift weights confidently again without leaking, bulging or heaviness.
April 20th - June 12th
You are not fragile and prolapse does NOT mean you’re done lifting.
Power Over Prolapse is a 8-week strength program designed for moms and former athletes who want to squat, deadlift, and do push-ups again without leaking, heaviness, bulging or fear of making things worse.
In 8 weeks,you’ll be able to:
🔥Deadlift your babe out of the crib without feeling that weird squishy sensation because your core and pelvic floor are actually supporting you like they’re supposed to;
🔥Squat heavier at the gym confidently knowing you won’t pee your pants or fart in front of the gym bros because you know exactly how to use your core to support your prolapse while you lift;
🔥Be able to get through a full day without having to change your underwear after accidentally peeing your pants while standing in your kitchen chopping your carrots;
🔥Do push-ups while feeling your core supporting you for the first time since your babe was born;
🔥 Trust your body again when you’re under load without worrying if you’re making your prolapse worse.
You CAN keep lifting again.
You CAN build real strength and fitness again.
And you no longer have to treat your body and pelvic floor like a fragile little flower.
Most women with prolapse are told:
“to just do more kegels”
“to stop lifting heavy”
“you’ll probably need surgery like your mom and grandma”
But that advice makes you second guess your body. It makes you hesitate in your workouts and question whether or not you should be doing them.
After 8 weeks in this program you’ll:
💪 Know exactly how to train your pelvic floor and core so you can lift heavier weights with confidence;
💪 Understand how to lift, brace, breathe, and load your body without making your prolapse worse;
💪 Squat, deadlift, and do push-ups without leaking, heaviness, bulging, or pressure;
💪 Feel your deep core and low abs working again;
💪 Trust your body again when you’re under load.
You’ll stop needing to be “careful” and feel completely supported by your pelvic floor so you can feel strong, confident, and fit AF.
How is this different from other pelvic floor programs you’ve done?
Other programs teach you:
👉Breathing exercises
👉Kegels
👉Core rehab exercises like heel slides and bird dogs
And then it stops there.
You’re left to figure out your workouts on your own and no one teaches you HOW to USE your core and pelvic floor while you lift.
Power Over Prolapse progresses you beyond rehab exercises to build the core and pelvic floor strength you need to lift heavier weights AND teaches you how to integrate your core and pelvic floor into real strength training so lifting becomes supportive instead of scary.
When you learn how to properly integrate your core and pelvic floor as part of your strength program, your confidence, workouts, and the way you trust your body will totally change.
✔ You want to lift heavier weights and feel strong again, but pressure or heaviness in your pelvic floor makes you hesitate.
✔ You’ve stopped lifting (or scaled way back) because symptoms were getting worse.
✔ Squats, deadlifts, or impact make you nervous because it literally feels like something is “falling out.”
✔ You leak or feel heaviness when you squat, deadlift, or jump — and you’re done with that.
✔ Surgery isn’t an option for you and you’re tired of being told to “just do more kegels.”
✔ You want to feel athletic, capable, and confident in your body again — not constantly managing symptoms and half-assing your workouts.
If that sounds like you - you’re exactly who this program was built for.
If ANY of these apply to you, this program will be a lifesaver👇🏼
What’s Included:
💪 8-Week Progressive Pelvic Floor and Core Strength Program
Exercises designed to build the strength and stamina you need to sprint through the airport holding your toddler without back pain, leaking or feeling pressure in your rectum.
💪 Exercise Demos + Video Coaching
Specific cues, instructions and modifications with every exercise so you never question whether or not you’re doing it right or if you’re making your prolapse worse.
💪 Clear Lifting & Bracing Guidance so you can finally use heavier weights that will build the muscle strength and definition you want
You’ll know exactly how to use your core and pelvic floor with every upper and lower body lift.
💪 Coaching Support with Dr. Sam
Get your questions answered in real time and physical therapist eyes on your form to help you lift heavier, safely and confidently.
💪Private Support Community
Connect with other women walking the same path for accountability and consistency in your training.
Investment
Power Over Prolapse is an 8 week coaching program. You can do a monthly payment plan or pay-in-full.
Payment Plan: $455/month for 2 monthly payments
Pay-in-Full: $888
Meet Your Coach
Meet Your Coach
Dr. Sam Chernak, DPT
I’m Dr. Sam — a pelvic floor physical therapist and strength coach and I know prolapse all too well.
After having a baby, I did everything “right” - the breathing exercises, the kegels, the deep core exercises. But the second I tried to lift heavier again, my prolapse symptoms exploded.
What I thought I knew about prolapse recovery wasn’t working for me and the athletic workouts I wanted to get back to so I created my own strength method that combines my knowledge as a pelvic floor physical therapist, my expertise in pilates-based core training and my experience as a strength coach.
I rebuilt my body from the inside out and now I squat and deadlift over 100 pounds without a single symptom. I sprint and do box jumps without leaking.
I feel stronger and fitter than I did BEFORE I had a baby.
And I’m here to show you that prolapse doesn’t mean your body failed. It doesn’t mean you did anything wrong in your recovery. And it sure as shit doesn’t mean you have to accept this as your new normal.
It just means you need a smarter strategy that combines pelvic floor rehab, progressive core training and strength coaching all in one to build the strong, fit, athletic body you desire. LFG. 🚀
FAQs
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This is rehab AND strength coaching in one. We’re not just doing kegels, toe taps, and bird dogs. You’re going to progress your core strength far beyond rehab exercises so that your core can SUPPORT your pelvic floor when you lift heavier. AND you’re going to have a progressive strength program with exercises like squats, deadlifts and push-ups while knowing exactly how to use your core and pelvic floor in every lift to support you.
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Not when you learn pressure management and proper core engagement. This program teaches you exactly how to do that.
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Every exercise includes video demos and cues to guid you in the exercises. And, this is why we run the program LIVE so I can give you personalized coaching and feedback to help you adjust and modify if symptoms do pop up.
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You’ll have the most success in this program if you’re at least 6 months postpartum.
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YES. It is NEVER too late to rebuild your core and pelvic floor. I’ve had clients whose kids are 20 years old and still have success with the method I teach in this program.
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YES! Learning to properly strengthen and engage your core in this program will help your ab separation heal, too.
