Distinct Coaching & Nutrition
Strength & Conditioning£90 - 6 week program designed to build strength, core and fitness slowly after child birth.
5 programmed sessions a week that can be done at home or in the gym.
This program can be adapted depending on your situation.
Options are available for home and gym environments.
6 week fixed length program with 5 sessions a week, however you can choose how to structure the program into your life.
A Doctor's clearance from a 6-8 week check is necessary.
1 sessions per week
Must use App app to view and log training
Program Training
A
Check Stomch Muscles
B
Supine Alternating Leg Slides
3 x 10
C
Quadruped Leg Slides
3 x 10
D
Quadruped Arm Raises
3 x 10
E1
Blocked Squats
3 x 10
E2
Banded Strict Press
3 x 10
F
Supinated Band Pull Aparts
G
Pelvic Floor
Circuit
A
Walk/ Bike Go for a walk and try some speed intervals this can be done with the pram. Alternatively this can be done on the bike at the gym 30s normal pace 30s fast walk/bike x 10 - 2min rest Repeat for another 10 mins
A
Thread The Needle
3 x 5
B
Supine Table Top Leg Raise
3 x 10
C
Supine Pelvic Tilt
3 x 10
D
Glute Bridge
3 x 10
E1
Banded Good Morning
3 x 10
E2
Seated Banded Row
Circuit
A
EMOM x 6- 10 mins (3-5 Rounds) 1. 15-30s - Wall Sit Hold 2. 50ft Suitcase Carry (25ft each side) Wall Sit - back straight against the wall - hands down by your side - lower back pushed towards the wall with core engaged - hips, knees, ankles in a right angle Suitcase Carry - obliques keeping you upright - KB slightly off leg ALTERNATIVE EMOM x 6- 10 mins (3-5 Rounds) 1. 15-30s - Wall Sit Hold 2. 10 Banded Side Bends (controlled and slow) - Make the resistance as much as you want with the band - keep straight ( imagine a wall in front and behind you, slide down the side and back up) - Draw up and in through the stomach muscles - Range of movement is up to you
A
Jefferson Curl
3 x 5
B
Standing Knee Raise
3 x 8
C
Prone Swimmer
15, _ , _
D
Clamshell
15, _ , _
E
Banded Half Kneeling Pallof Press
3 x 10
