Healing Treeside
For the mothers in the thick of it working out in their playrooms or in their home gyms. 12 weeks of bodyweight workouts that focus on building foundations from the ground up. Progressing to more dynamic and power exercise to better serve our bodies in motherhood! chasing around your littles or keeping up with your olders, find confidence and strength in your body with this program!
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Inverted breathing x 10 breathes goal is 360 degree expansion around the ribcage, inhale. exhale- and bring ribs and hipbones towards belly button. keep spine long ( no crunching or arching) Wall Bridges 2 x 15 we want the muscles in the back of the leg and by your sit bones to be doing most of the work during the lift. (proxominal hamstrings) you may need to put your feet against the wall and be heavy in your tripod foot. slightly peal your pelvis off of the ground maintain lower ribs and pelvis connection through movement. Bear Lifts 2 x 15 you can use a wall for more reference by placing your feet on the wall gently pushing into it. maintain stacked position exhaling from the bottom to prevent bearing down during the lift.
B1
ISO Hinge with Towel
3 x 30
B2
Hinge to stand
3 x 12
C1
Lying Towel Pull Over
3 x 12
C2
Towel Boat Rows
3 x 12
D
10 minutes active recovery
Circuit
A
Inverted breathing x 10 breathes goal is 360 degree expansion around the ribcage, inhale. exhale- and bring ribs and hipbones towards belly button. keep spine long ( no crunching or arching) Wall Bridges 2 x 15 we want the muscles in the back of the leg and by your sit bones to be doing most of the work during the lift. (proxominal hamstrings) you may need to put your feet against the wall and be heavy in your tripod foot. slightly peal your pelvis off of the ground maintain lower ribs and pelvis connection through movement. Bear Lifts 2 x 15 you can use a wall for more reference by placing your feet on the wall gently pushing into it. maintain stacked position exhaling from the bottom to prevent bearing down during the lift. 2-3 rounds
B1
Assisted skater squat
3 x 10
B2
forearm plank hip extension
3 x 10
C1
overcoming ISO with towel to elevated push up
3 x 10
C2
step ups with reach
3 x 10
D
10 minutes active recovery
Circuit
A
Mobility Flow Upper body rolling lower body rolling Prone hip stretch prone extension to rock back reaching bear cross connect Childs pose thoracic rotation
B1
Overcoming ISO lateral lunge with towel
3 x 30
B2
static lateral lunges
3 x 10
B3
Bear to forearms
3 x 10
C1
Split squat breathing
3 x 20
C2
adductor lifts
3 x 15
Circuit
D
set a timer for 10-15 minutes and perform as many rounds as possible. AMRAP - 20 lateral taps feet together tap one leg out to the side and actively reach the same side arm forward. keep stance heel on the ground knee inline with foot (not caving in. feel lateral foot) as you sit into your hip. move more dynamically as you progress. 15 dead bugs exhale as you alternate reaching opposite arm and leg. pelvis should remain stable. 1 min rest
