Momletics LLC
Functional Fitness, Women's Training
During pregnancy and childbirth, the pelvic floor experiences increased pressure and stress, which can lead to weakening of these muscles. You may be dealing with urinary incontinence (leakage of urine), pelvic organ prolapse (when the pelvic organs drop into the vaginal canal), and reduced sexual satisfaction.
With this program, we aim to help eliminate and or reduce those symptoms.
This isn't a snapback program, we want you to build a foundation that encourages a healthy pelvic floor and well-being. Becoming toned may be a happy side effect!
4 sessions per week
Must use App app to view and log training
Program Training
A
Welcome to the Program
B
Welcome to Postpartum!
C1
Breathing on all 4's 30 Secs
3 x 30
C2
Bird Dog (Arms Only)
3 x 6
C3
Heel Slides
2 x 6
D1
Banded Lateral Steps
4 x 6
D2
Banded Face Pull
4 x 6
D3
Russian Deadlift
3 x 6
E1
Kneeling Squat
3 x 10
E2
Hip Thrusts
3 x 5
F
Static Stretch
1 x 2:00
A1
Bodyweight Squat
1 x 10
A2
Farmers Walk
1 x 20
A3
Step Downs
1 x 10
A4
Bicep Curls
1 x 4
B
Static Stretch
1 x 2:00
A1
Bodyweight Squat
3 x 30
A2
Breathing on all 4's 30 Secs
3 x 4
A3
Side Planks
3 x 30
B1
Calf Raises
4 x 6
B2
Bicep Curls
4 x 8
C1
Good Mornings
4 x 5
C2
Palloff Press
4 x 5
D
Static Stretch
1 x 2:00
A1
Supine Breathing
3 x 30
A2
Supine Marching
3 x 10
B1
Barbell Bent Over Row
4 x 4
B2
Kneeling Squat Hold
4 x 10
C1
Hip Thrusts
4 x 6
C2
DB Lateral Raises
4 x 6
C3
Kettlebell Side Bend
4 x 6
D
Static Stretch
1 x 2:00
