New

Busy Mom Rebuild

Meghan Sak-Ocbina

Women's Training, Functional Training

Coach

Meghan Sak-Ocbina

Busy Mom Rebuild is designed for the busy mom -- whether you're postpartum squeezing workouts in during nap time, or just dang BUSY with kiddos!

This program is what I personally wound up doing postpartum once I got back into resistance training, as my lil angel didn't usually give me more than 20 or 30 minutes to train. Rather than fight the situation or give up training entirely, I decided to compromise -- and I loved it so much I wanted to share!

You can get a LOT out of training frequently, with intention, and choosing movements with a lot of bang for their buck (i.e. compound movements!).

Let's make sh!t happen!

$85

Get Busy Mom Rebuild

5 mini + 2 OPTIONAL Full workouts/week

5 days/week there will be shorter sessions, each with 2 compound movements and a core exercise. There is also a full upper body and full lower body session to choose from each week IF you have time for it (but not necessary!)!

Progressive Overload

Constantly varied workouts are fun -- but if you want to gain strength and optimize results, you need to practice the same movements for weeks on end! There are 2 6-week blocks in this program -- so you can progressively overload.

Get Strong -- For LIFE

This program focuses on functional core movements & compound strength exercises - so you can get the MOST out of training in just a short amount of time each day!

Limited Equipment Alternatives Provided

This program is designed with a full home gym in mind -- however, dumbbell / band alternatives are given when applicable!

DPT & S&C Coach at your fingertips

Coach Meghan is a Physical Therapist, Strength & Conditioning Coach, & new mom -- she understands how challenging it can be to take care of yourself when also caring for your family. She also understands how powerful exercise is in overall well being --& how to choose movements that give you the best bang for your limited time buck.

Features

Access to your coaches

Coach Meghan will hold you accountable and provide the feedback you need to optimize your results.

Programming 6 days per week

5 short workouts and 2 optional full length workouts/week!

Exercise Video Guidance

Demo videos for every exercise.

Detailed, expert instruction

Written cues for every exercise to master execution.

Committed Teammates

Access the program group chat to share wins and cheer each other on!

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches & team will push you harder, know you better, & keep you going longer, all through an app.

Equipment

Required

Bands // Dumbbells or Kettlebells // Bench

Recommended

Barbell // Rack // Pull up apparatus // Box // Cables

Sample Week

Week 1 of 12-week program

Sunday

Day A - Chin ups & Barbell Hip Thrust

Side plank hip hurdle - 3 levels

3 x 8

Chin ups

Barbell Hip Thrustt

4 x 12

Monday

Day B - Bulgarian Split Squat & Barbell Overhead Press

Adductor Rock Chop

3 x 12

Constant Tension Bulgarian Split Squat - Contralateral Load

4 x 8

Standing Barbell Overhead Press

4 x 8

Tuesday

Day C - Single Leg Romanian Deadlift & Single Arm Row

Modified Serratus plank with reaches

3 x 8

Single leg RDL with Hand Support (contralateral load)

4 x 12

Single Arm Row in Semi-bear

4 x 12

Wednesday

Day D - Front Squat & Bench Press

Copenhagen dips and modification

3 x 8

Barbell Front Squat

4 x 8

DB Bench Press (w positioning)

4 x 12

Thursday

Day E - Turkish Getups & KB Swings

Dead Bug Neutral Spine

3 x 8

Turkish Getup

4 x 1

Dead Stop KB Swing

4 x 10

Friday

Optional Day - Full Upper Body

Prep

Upper Prep 335

1-3 rounds, no rest between: >Seated alternating scapular retraction x 10 each side - Use a heavy Superband anchored at chest level. Without bending elbows, wrap one shoulder blade around your ribcage, then allow it to reach around your ribcage as you retract the other. >Quadruped Band Rotational Row x 10 each side - Begin on hands and knees with a light band anchored next to you. Keep hips stable as you row band across your body, wrapping elbow around your side and pressing floor away as you rotate toward ceiling. >Wall Serratus clock x 5 each position each hand - Ribcage stacked over pelvis, spread shoulder blades apart and then reach out/up, out, then out/down with either hand, fingers facing up! That's one rep!

Dips V2

3 x 5

Strict Pull Ups

3 x 5

Seated DB Overhead Press (Back Supported)

3 x 12

Tall kneeling alternating curls

3 x 12

Barbell Bent Over Row with Handles

3 x 12

Dead Stop Lateral Raise

3 x 12

Supinated Dumbbell Carry

3 x 0:45

Long seated OH DB Tricep Ext

3 x 12

Friday

Optional Day - Full Lower Body

Prep

Lower Prep 334

1-3 rounds, depending how you feel today! > Hip airplane with ball against wall x 6 each side - Press ball into wall, maintain tripod foot pressure, and keep knee facing forward as you open and close the hip! Torso move as a unit! >Tall Kneeling to high FFE x 8 each side - Choose a height you can control up to without losing hip extension / stability on the supporting leg! Ribcage stacked over pelvis, arms out for balance, open one leg up and step to surface in front of you, then back down! > Side plank with knee drive from knees x 12 each side - Begin in a side plank from your knees, body a straight line from head to knee. With a band around your top ankle, keep torso steady as you extend that hip back, then drive knee forward, moving the leg on the pelvis! Make sure you maintain your core position throughout, don't let your moving leg take you into back extension.

Barbell Romanian Deadlift

3 x 8

Landmine Curtsy lunge

3 x 12

Single Leg Hip Thrusts

3 x 12

Diagonal bridge with ball press/reach

3 x 12

Bench Fixed Cable Kickback

2 x MAX

Coach

More from Meghan Sak-Ocbina

Meghan Sak-Ocbina

Doctor of Physical Therapy, Certified Athletic Trainer, Strength & Conditioning Coach, ICE Certified Specialist in Pelvic Rehabilitation, & soon-to-be mama

We do NOT all have the same 24 hours in a day.

That doesn't mean you can't make your health a priority. Our goal with Busy Mom Rebuild is to support you in making that happen!

Get Busy Mom Rebuild

FAQs

How much time do I need for each workout?

The mini sessions should take anywhere between 20-30 minutes! The full-length sessions (if you're doing them) should take around an hour.

I'm 2 weeks postpartum... is this program appropriate for me?

Everyone's postpartum recovery is unique, but this program is designed for those who have done foundational core work postpartum already, and who are comfortable with barbell movements. We'd recommend Postpartum Rebuild for those in this earlier window!

What if I can't do the full length sessions?

You absolutely do not have to! Those sessions are there if you do happen to have the luxury of a longer training session in the week. The 5 mini sessions are standalone enough to see results.

How can I get results with only 2-3 movements a day?

Think about your training volume over the course of a week, rather than a day! These sessions prioritize high yield, multi-joint exercises that will allow results to compound over time. This is a season of life -- training should honor and reflect that!

What if I don't have any barbells available?

This program includes options for those who are working out without a barbell/rack! If you ever have other questions, pop them into the group chat and Coach Meghan can help you troubleshoot.

Where do I go if I have questions about an exercise?

Ask any questions in the group chat on the Train Heroic App! Coach Meghan is in there each day and will get back to you within 36 hours.

Coach Meghan is a Physio -- Is this the same as physical therapy?

It is NOT. Only working 1:1 with a Licensed Physical Therapist in your region is considered physical therapy. Meghan's education and expertise are reflected in her programming, but it is not designed to diagnose, treat, or heal any injuries!