Lift with Cassidy
Women's TrainingThis is the first program of a series designed to follow the Moms in Motion: Postpartum Return to Movement 6 week program. This program is intended to be completed once you've received clearance from your physician to return to exercise, whether that's at 6 weeks or later. It gradually increases in volume and intensity week to week. Rebuild total body strength postpartum while reconnecting to you core and pelvic floor. The program helps the postpartum individual return to foundational movement patterns and can be completed in a gym at at home with minimal equipment. With a new baby in the picture, making time for exercise can be a challenge. This program is designed to be efficient and effective with sessions only taking 30-45 minutes max. "Bounce back" culture is a thing of the past. Step into motherhood with confidence and strength.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Postpartum Warm-Up Circuit #1
Complete 8-10 reps of each exercise as a warm-up. -Tall Kneeling Connection Breath to Ball Squeeze -Cat/Cow -Adductor Rockbacks -Thread the Needle + Thoracic Rotation -Glute Bridges
B1
Dumbbell Goblet Squat
3 x 8
B2
DB Bent Over Row
3 x 8
C1
Dumbbell Romanian Deadlift
2 x 8
C2
Dumbbell Floor Press
2 x 8
D1
DB Glute Bridge
2 x 10
D2
Diagonal Pulldown
2 x 12
Prep
A
Postpartum Warm-Up Circuit #2
Complete 8-10 reps of each exercise as a warm-up circuit. -Kneeling Squat to Ball Squeeze (sub ball for pillow or similar item if at home) -Cat/Cow -Half Kneeling Open Books -Adductor Rockbacks -Glute Bridges
B1
Stationary/Static Lunge
3 x 12
B2
Dumbbell Overhead Press
3 x 8
C1
Modified Side Plank Hip Abduction
2 x 12
C2
DB Lat Pullover
2 x 8
D1
Dumbbell Bicep Curls
2 x 8
D2
Overhead Tricep Extension
2 x 8
Prep
A
Postpartum Warm-Up Circuit #1
Complete 8-10 reps of each exercise as a warm-up. -Tall Kneeling Connection Breath to Ball Squeeze -Cat/Cow -Adductor Rockbacks -Thread the Needle + Thoracic Rotation -Glute Bridges
B1
Dumbbell Sumo Squat
3 x 8
B2
Cable or Banded Half Kneeling Face Pull
3 x 8
C1
Dumbbell Step Up
2 x 12
C2
Lateral Raises
2 x 8
D1
Dead Bugs
2 x 8
D2
Overhead March
2 x 12
Redefine what strong means to you in motherhood. Moms in Motion Postpartum programs were designed to guide you through your postpartum experience safely and confidently. Get the support you need as you navigate returning to strength training in motherhood.
Get Moms in Motion- REBUILD Postpartum
