Strong as a Mother

Build the Wall

General Fitness, Functional Fitness, Functional Training, Strength & Conditioning
Coach
Kyle Woods

Excellent program for Women/Mothers to build a base of functional fitness and strength. This program is perfect for the beginner/intermediate lifter. The program features 2 "gym" days with compound resistance exercises, all of which can be done in a basic "garage" gym or commercial gym. The program also features 2 "bodyweight" days that only require your bodyweight and some space to complete.

As a Certified Strength & Conditioning Specialist the program is very well thought out and has been used with my clients for an extended period of time with great results.

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Strength
This program is designed to improve your functional strength. You'll feel stronger in the gym and outside of the gym.
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Confidence
Throughout the program you will master the basic lifts and feel more confident in the gym.
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Fitness
Gym sessions finish with a metabolic circuit to get your heart pumping and the fat burning.
Features
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Programming 4 days per week
2 gym days/week and 2 bodyweight days/week. Perfect for the busy woman/mom looking to kickstart their fitness and build a routine.
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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. This program will kickstart your fitness all through an app.
Equipment
Required
Barbell // Plates // Squat Rack // Dumbbells // Bands
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Sample Week
Week 1 of 4-week program
Sunday
Bodyweight Day 1 (base)

Prep

A

Movement Prep

Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps

B

Push-Up

1 x 9

C

Air Squat

1 x 12

D

Hand Release Push-Up

1 x 9

E

Split Squat

1 x 8

F

Push-up (from knees)

1 x 9

G

Single Leg Glute Bridge

1 x 8

H

Hand Release Push-ups (from knees)

1 x 9

I

YTI's

1 x 5

Monday
Weights Day 1 (base)

Conditioning

A

Movement Prep

Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps

B

Bench Press

3 x 6

Conditioning

C

Metabolic Circuit A

Complete as many rounds as possible in 5 minutes Kettlebell Swings x 8 DB Military Press x 8 Russian Twists x 10

Conditioning

D

Metabolic Circuit B

Complete as many rounds as possible in 5 minutes Goblet Squat x 8 reps DB Curls x 8 reps Dead Bugs x 10 reps

Tuesday
Bodyweight Day 2 (base)

Conditioning

A

Movement Prep

Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps

B

3 Position Air Squat

3 x 6

C

Diamond Push-ups (from knees)

3 x 7

D

Glute Bridge

3 x 8

E

YTI's

3 x 5

F

Mule Kick

3 x 12

Wednesday
Weights Day 2 (base)

Conditioning

A

Movement Prep

Bird Dogs x 8 reps McGill Curl Ups x 10 reps Plank & Side Plank - 10 seconds each position Bear Crawl Shoulder Touches x 5 each side Glute Bridge x 20 reps

B

Safety Bar Squat

3 x 6

Conditioning

C

Metabolic Circuit C

Complete as many rounds as possible in 5 minutes DB RDL x 8 reps DB Incline Bench x 8 reps Plank x 20 seconds

Conditioning

D

Metabolic Circuit D

Complete as many rounds as possible in 5 minutes Split Squat x 8 reps Face Pulls x 10 reps Side Bends x 10 reps

Coach
coach-avatar Kyle Woods

Head Coach - Build Performance Certified Strength & Conditioning Specialist through the NSCA PE teacher and Powerlifter with over 15 years training experience.

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Build Your Wall

Goals are met by doing the little things each day that add "bricks" to your wall. This program will help build a foundation of functional strength to kickstart your fitness journey.

Get Strong as a Mother
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FAQs
Who is this for?
Geared towards busy women/moms who need to kickstart their fitness journey and gain confidence in the gym.
The Proof
verified-athlete-avatar Kris Accetta

Personal Training Client

Verified Athlete

"I train 3 days a week with Kyle and it has been an excellent experience. He is knowledgable and is helping me achieve my personal goals. I would recommend Build Performance to all of my family and friends."

Strong as a Mother