Iron Legion Strength Co.
After you have been given the "all clear" from your doctor to return to activity as you were before, it can be hard to know where to start. Or how. Or what you should do to best support your body in it's new season of life. Use this program as a guide to return to strength training, or start this journey anew, so you can be strong in motherhood.
Features3 sessions per week
Must use App app to view and log training
Program Training
Circuit
A
Core Reconnection Breath x 5 (laying on your back, knees bent) "breathe into holes" cue Rib cage expansion breath x 5 Deadbugs x 5.side *VARIATION* feet on box. hips/knees and feet flexed at 90 degrees. Dig heals into box but don't lift butt. big breath in, exhale and extend straight arm overhead, return to position over chest Banded Cat/Cow *CUE: let go over belly on exhale* 90/90 get ups x 4/side
B1
1/2 Kneeling DB Press
3 x 6
B2
Suitcase Carry
3 x 150
C1
Goblet Squat
3 x 6
C2
Bird Dog
3 x 5
Circuit
A
Core Reconnection Breath x 5 (laying on your back, knees bent) "breathe into holes" cue Rib cage expansion breath x 5 Deadbugs x 5.side *VARIATION* feet on box. hips/knees and feet flexed at 90 degrees. Dig heals into box but don't lift butt. big breath in, exhale and extend straight arm overhead, return to position over chest Banded Cat/Cow *CUE: let go over belly on exhale* 90/90 get ups x 4/side
B1
Seated Row
3 x 8
B2
DB Pullover on Floor
3 x 8
C
Floor Press
5 x 5
D1
Single Leg RDL
3 x 6
D2
Paloff Press
3 x 8
Circuit
A
Core Reconnection Breath x 5 (laying on your back, knees bent) "breathe into holes" cue Rib cage expansion breath x 5 Deadbugs x 5.side *VARIATION* feet on box. hips/knees and feet flexed at 90 degrees. Dig heals into box but don't lift butt. big breath in, exhale and extend straight arm overhead, return to position over chest Banded Cat/Cow *CUE: let go over belly on exhale* 90/90 get ups x 4/side
B1
Side Plank Clamshell
2 x 6
B2
Hip Airplane
2 x 5
C1
Kneeling Step UP
3 x 5
C2
1-Arm DB Row
3 x 8
D
DB Romanian Deadlift
4 x 6
