Hatch has been designed so there are options. You can do the workouts from your own gym with all the fancy kit (erg machines, barbells, dumbbells, kettlebells, wall balls, boxes and sleds etc). Or there are also options you can do from home with more minimal kit requirements.

If you're working out from home you will need the following minimal kit requirements:

• 2 light/red resistance bands

• Wooden dowel/broomstick

• Capacity to fabricate light, midweight and heavier "odd objects" from sandbags, weighted backpacks, etc, for common movements such as presses, carries, squats and deadlifts. Instructions on how to do this is included in your course materials 

• Bench / box / solid couch for step ups, push ups, etc

• Access to stairs

• Large bedsheet and doorframe for rows and 'climbs'

Hatch has partnered with some awesome equipment providers to make buying at-home equipment easier than ever. Head over to our programs page to buy the kit you need.

Nice to have's:

• 1 or ideally a pair of handweights, kettlebells or dumbbells that you can press overhead or lift from the floor (light and midweight options eg. 6/8/10/12kg options).

• Heavier sandball or sandbag for squat and deadlift programs

• Medball/Wallball 

• Jump rope for basic jump training later in the program

It's 3 workouts a week. There's also 3 active days a week (which involves various outdoor activities such as walking, cycling and swimming) and 1 rest day.

Hatch uses the Kajabi platform which is responsive for all devices (laptop, tablet or phone. You can access it via the Hatch Athletic website or download the Kajabi app itself. Once you've purchased your program you will receive a welcome email with containing your login details and instructions on how to access your course content. 

Hatch uses the Kajabi platform which has it's own app. Download the Kajabi app and you can access your course direct from there.

Your postpartum program is yours for 1 year from the date of purchase

This program is not designed to be a ‘bounce back after baby’ program. It is designed to support your postpartum health and return to training like a badass. BUT this programme provides a unique personalised approach to a group coaching setup where you can set your goals, and if body composition change is a goal for you, we will help you achieve this safely without compromising your postpartum health, wellbeing or training.

This programme is not designed to be a ‘bounce back after baby’ programme. It is designed to support your postpartum health and return to training like a badass. BUT this program provides a unique personalised approach to a group coaching setup where you can set your goals, and if body composition change is a goal for you, we will help you achieve this safely without compromising your postpartum health, wellbeing or training.

Usually, at around 6 weeks postpartum you'll have an appointment with your GP or medical professional, who will tell you whether or not it is same for you to resume gentle exercise. Once you have had this sign off, you can commence your Hatch Athletic program. It is also HIGHLY RECOMMENDED that you have an assessment with a women's health physiotherapist prior to commencing this program, or any exercise postpartum. 

Hatch is not designed for beginner athletes. It is assumed you have some knowledge and experience of lifting and functional fitness compound movements. You're used to attending a gym 4-5 times prior to being pregnant and are happy to commit 3 training days now you've had your bub, and be physically active on the other days. 

No. You must have medical clearance to take part in exercise prior to starting Hatch Athletic.

It's highly advisable that you go and see a women's health physiotherapist prior to commencing the program so you can understand your baseline and if there are any pelvic health considerations that should be factored into your workouts.

Hatch is a comprehensive program that is designed to be done by itself for 12 weeks exclusively. As a result, and in order to get the most from the program, it's recommended that you do not take part in other or ‘extra’ fitness activities during this time.

Yes! Rx+ offers clients 2 coaching calls with each coach. You have a private on-boarding call with both Kat (to address your physical and training needs) & AJ (to discuss your nutrition), and also another coaching call you can book with either coach at any time during the program. You also have access to unlimited Q&A chat for the duration of the program.

Life with a new bub is stressful enough. Having to worry about the odd missed workout here and there should be the least of your concerns. If you miss a day or two, or even a week, that's totally fine but pick up from where you were, don't skip ahead. 

i.e. Do the pelvic floor work in the morning and then the other pieces in the gym in the afternoon? Ideally you'll do them altogether because the workouts are designed to flow into one another. Once you've engaged your pelvic floor you then move onto more complex movements. But life isn't always that simple! If you need to separate the parts, please ensure you do some extra pelvic floor engaging breaths/squeezes before you return to the more complex movements later that day.

You should never work through pain in your workout. If it begins to hurt, take it back, stop what you're doing and retry some engaging squeezes on the mat. If you’re coordinating the breath and the squeeze very carefully with your movement this may be enough to alleviate your symptoms. If it doesn’t, try reducing the height, width or depth of your movement. If you still can’t do the workout comfortably, skip it and make an appointment with your women's health physiotherapist.

Enjoy our partnership discounts for at-home gym equipment that's included with your purchase. If you don't have the kit, where possible try to sub out the movement for a similar movement. For example if it's an erg machine, pick another machine or choose a cardio movement like a stepping burpee.

This program is not designed to be a ‘bounce back after baby’ program. It is designed to support your postpartum health and return to training like a badass. BUT this program provides a unique personalised approach where you can set your goals, and if body composition change is a goal for you, we will help you achieve this safely without compromising your postpartum health, wellbeing or training.

In short, no. This program is designed to be all about YOU. We will advise what foods or supplements to avoid if you are breastfeeding because they could cause harm to the baby via breastmilk. But as a new mum, all the attention has shifted to the baby since you gave birth, often it can feel like you and your needs have been put on a back seat. So this 12-week program is about prioritising you and your needs!

Ideally you'll spread out your workout days so you get some active rest in between your workouts. This helps to give your body plenty of time to recover and reset before training again the next day. Be mindful to split up your week so you have an even spread of workout days to active rest days if you possibly can​​​​

Yes. The program has been designed to help with these conditions. As long as you have been cleared to do a gentle, graded rehab-focussed program by your women's health physiotherapist you're good to go. Hatch is, for the most part, a low-impact program and there are low-impact options throughout the entire program.