Lift With Emily

Women's Training

Coach

Emily Snell

No more generic advice like "just listen to your body" or a list of do's and don't. Pregnant bodies are strong, capable and can be appropriately challenged throughout each trimester.

Your prenatal training goes beyond simply modifying movements. Develop an understanding of how to move your body to create balance in your pelvic floor, find more pelvic mobility and positions to encourage optimal positioning for baby during labor, how to navigate common dysfunctions like SPD/pelvic girdle pain, and set yourself up for a successful postpartum recovery. You do not have to spend 9 months feeling restricted, confused or fearful in the gym. Train for motherhood and feel strong in pregnancy.

This program is for ALL trimesters. Week 5-41.

Features
4 sessions per week
Must use App app to view and log training
Program Training

$220

Get Strong In Pregnancy: 36 Week Program

A program designed with you in mind

Don't spend time modifying a program that wasn’t designed for your pregnant body.

More than 'pregnancy safe' exercises

Instead a program that makes you feel strong, capable and confident all while making considerations for your pelvic/core health.

Trimester by trimester considerations

Find balance in your pelvic floor, include movements that HELP relieve common aches and pains, understand how to best prepare your body for childbirth and your postpartum recovery.

Features

Access to your coaches

Here to support you throughout the program.

Programming 4 days per week

Upper, Lower and x2 Full Body workouts. From weeks 35+ you will also have an extra labor prep workouts.

Exercise Video Guidance

Instructional videos to guide you through your training

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

App based, self paced program. You will also have a 50+ page free PDF with each program with information to support your training

Sample Week

Week 1 of 36-week program

Sunday

INTRO TO PROGRAM

Diaphragmatic Breathing 101

Improving 360 Expansion

How to Modify: Squats

How to Modify: Hip Thrusts

How to Modify: Chest Press

How to Modify: Pull Ups

How to Modify: Rows

How to Modify: Overhead Movements

How to Modify: Planks

Monday

Week 5 Day 1

Warm Up

Complete 1 round of the following movements. Open to view videos: -Open book stretch x6-8 each side -Cat Cow x8each -Scapula Push ups x8-10 -1/2 Kneeling Band Pull Apart x10 -Band Dislocates x10 -Inchworm x5

Bench Press Variation

3 x 8 @ 75 %

1/2 Kneeling Pulldown

3 x 8 @ 75 %

Kneeling Alternating Overhead Press - 1 up, 1 down

3 x 6 @ 75 %

Bent Over Row Variation

3 x 10 @ 75 %

Banded Y

3 x 10

Tricep Cable Extension

3 x 12

Bear Position with Pull Through

3 x 12

Childs Pose with Back Body Breathing

1 x 1:00

Legs Up Wall Pelvic Floor Relaxation

1 x 1:00

Tuesday

Week 5 Day 2

Warm Up

Complete 1 round of the following. Open to view videos: -Adductor rockback x6ea -1/2 Kneeling hip flexor to groin stretch x6each way -Active straight leg raise x6-8ea -90/90 Stretch x6ea -90/90 Hip Switches x6-8ea -Lunge Matrix x 3 ea

Squat Variation

3 x 8 @ 75 %

Hamstring Bridge

3 x 0:30

Dumbbell Split Squat

3 x 8 @ 75 %

Dumbbell RDL

3 x 8 @ 75 %

Kettlebell Deadbug

3 x 12

Stability Ball Leg Curl

3 x 10

Pallof Press with Side Step

3 x 6

Deep Squat Push Out

1 x 1:00

Thursday

Week 5 Day 3

Warm Up

Complete 1 round of each of the following. Open to view videos: -Quadruped Rockback with Banded IR x8ea -Thread the needle x8ea -Cat Cow x8 -90/90 Hip Extension x6ea -Lateral Lunge to Hip flexion x8ea -Cook Squat x6

Deadlift Variation

4 x 8 @ 60, 75, 75, 75 %

Single Arm Press in Glute Bridge Hold

3 x 8 @ 75 %

Cossack Squat

3 x 8 @ 75 %

TRX Row with Iso Hold

3 x 10

Side Plank with Cable Fly

3 x 10

DB Curls with Iso Hold

3 x 10

Overhead and Suitcase March in Place

3 x 0:30

90/90 Stretch

3 x 10

Open Book Stretch

3 x 8

Friday

Week 5 Day 4

Warm Up

Complete 1 round of the following. Open to view videos: - Adductor Rockback with Rotation x6ea - Quadruped Lat Stretch x8ea - 90/90 Lift off x6ea - 90/90 External Rotation x6ea - Inchworm to Worlds Greatest x6 -Deficit RDL x 6

Hip Thrust Variation

8, 10, 12 @ 70, 75, 75 %

1 Arm Bent Over Row - DB

3 x 8 @ 75 %

Dumbbell Lateral Step Up

3 x 8 @ 75 %

1/2 Kneeling Inline Press with Rotation

3 x 12 @ 75 %

Side Lying Hip Lift

3 x 10

Quadruped Shoulder Tap

3 x 12