Momletics LLC

Functional Fitness, Women's Training
Coach
Sherrie Wallace



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!

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Learning your New Body
Learn how your new body works as we teach you how to listen to what your body is telling you.
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Loving the New Version of You
We hope to help you drop the "snap back" trend and focus on how to make this body yours again.
Features
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Programming 7 days per week
Daily strength, conditioning, and scheduled rest days that are accessible for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
Required:DumbbellsBandsRecommended:KettlebellsBarbellYoga Mat
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Strength 1

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

Monday
Week 1  Rest OR Optional Conditioning

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

Tuesday
Week 1 Strength 2

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

Thursday
Week 1 Strength 3

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

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Join today!

Let's start this journey together!

Get 6 Week Postpartum Program
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6 Week Postpartum Program