New

Core & Back Program

The MINT Prjct

Coach
Jess Carr

This program is for the mama who's SICK of a sore back! If you find yourself consistently feeling like your back is in pain and your core is lacking strength, it might be how you're operating in daily mom-activities. Things like holding our babe, leaning over them, breastfeeding, rocking, etc can all contribute to the problem! This program can help revamp the way you support all of those activities! Add this accessory program on to your daily workouts or use it on it's own to build back a foundation for fitness.

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Bulletproof your Core
A steady progression to help you relieve and eliminate back pain. Start with proper breathing techniques and light movement and build through the 6 weeks to challenging movements that will make you feel like you have a bulletproof core.
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Support your life OUTSIDE of the gym
Skip the crunches and start getting results with functional movements that translate to stronger lifts and a stronger life OUTSIDE of the gym as well.
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Quick & effective workouts
Most workouts can be done within 10-15 minutes and are the perfect complement to a lifting program like our MomStrong Full Body program!
Features
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Access to your coaches
Questions? We got you - you have access to your coaches via the app anytime!
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Programming 3 days per week
Add this program as an accessory to your daily fitness routine as a warm up or rehab piece, or use as a stand alone program to build your foundation.
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Exercise Video Guidance
Instructional videos for each movement to make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Execute with ease though this all inclusive app.
Equipment
Required
Dumbbells or Kettlebells // Barbell // Bands
Recommended
Reverse Hyper // GHD // Bench
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Sample Week
Week 1 of 6-week program
Sunday
Back & Core - Week 1: Day 1

A1

MINT Cat Cow

3 x 0:30

A2

MINT Barbell Good Morning

3 x 10

A3

MINT Lemon Squeeze

3 x 10

A4

MINT Samson Stretch

3 x 0:30

Monday
Back & Core - Week 1: Day 2

Circuit

A

10:00 AMRAP -10 Plank Shoulder Taps (0:01 pause in tap) -50m Double KB Farmer's Carry (light) -10 Dead Bugs (0:02 hold at bottom of each rep/extension) -10 Bird Dogs (0:02 hold at top of each rep/extension) --------------------------------- *NOTES: -Honor the tempo for each rep! -Should get around 3-4 rounds

Tuesday
Back & Core - Week 1: Day 3

A1

MINT Bodyweight Windmill

3 x 6

A2

MINT Side Plank on Feet

3 x 0:20

A3

MINT Single Arm KB/DB Overhead Carry

3 x 30

A4

MINT Pallof Press Standing

3 x 10

Coach
coach-avatar Jess Carr

As a coach for over 10 years that focused on safe and effective training that often resolved pain for clients, Jess knew exactly what to do when she started experiencing the "mama back". Her pain was coming from movement dysfunctions as she was operating in her daily life. Because of that, she wrote this progressive program to help herself and other moms dealing with the same issues.

Core & Back Program