Features
3 sessions per week
Must use App app to view and log training
Program Training
A
ISO Squat hold
3 x 0:30
B1
Back Squat
3 x 12
B2
DB RDL
3 x 12
B3
Hip Thrust
3 x 20
B4
ISO Birddog
3 x 0:25
C1
DB Bench Press
3 x 12
C2
Chest-Supported DB Row
3 x 12
C3
Band Pull-Apart
3 x 12
C4
Russian Twist
3 x 12
D1
Inchworm
3 x 5
D2
World's greatest stretch
3 x 5
A
ISO Push Up
3 x 0:20
B1
Split Squat
3 x 12
B2
Split Stance RDL
3 x 12
B3
Shoulder Elevated Single Leg Hip Thrust
3 x 12
B4
Plank
3 x 0:30
C1
Barbell Push-Up
3 x 12
C2
1-Arm DB Row
3 x 12
C3
DB 3-Way Raise
3 x 10
C4
Dead Bug
3 x 12
D
Incline Walk
1 x 10:00
A
Isometric Lunge Hold
3 x 0:20
B1
Walking Lunges
3 x 12
B2
Calf Raise
3 x 20
B3
Side Plank
3 x 0:20
C1
DB Shoulder Press
3 x 12
C2
DB Bicep Curls
3 x 12
C3
Tricep Pushdown
3 x 12
C4
DB Farmer's Walk
3 x 30
D1
Battle Rope Alternating Waves
4 x 12
D2
Toe touches
4 x 12
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