Mama Bear Health

Functional Fitness
Coach
Michelle Jones

A 12 week Program designed to take you from disfunction, injury or inactivity, to being prepared to kick butt at a full body strength program. Want to prevent or heal from injury? The key is to build a foundation and progressively increase over the 12 weeks in difficulty. 

This membership includes app access, with your own calender and ability to track your own progress over the program. There is a chat page for support and to ask questions about the workouts. Your questions will be responded to by Michelle within 24 hours. 

Features
3 sessions per week
Must use App app to view and log training
Team Training
$22 / mo
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Prevent Injury
The main way to prevent injury is to create a strong foundation, starting slow and building overtime.
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Create Strength
The program is designed to develop your strength from inside out so that you are strong right from your deep core.
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Increase Mobility
Inactivity or injury can lead to reduced range of motion and flexibility. The program incorporates stretches to improve mobility, helping you feel and move better.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Three strength training workouts per week that incorporate warm up and stretches.
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Exercise Video Guidance
Video demos of each exercise.
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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
Limited Equipment Required.MatExercise BandsLight weights 
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Kickstarter Day 1 Week 1

A1

Kneeling Adductor Stretch

3 x 0:30

A2

Lying Thoracic Rotations

3 x 10

A3

Runner Stretch w/ Rotation

3 x 10

B1

Seated Breathing Drill

3 x 5

B2

Breathing Bear Hold

3 x 5

B3

Fire Hydrant Rotations

3 x 10

C1

Banded Lateral Steps

3 x 10

C2

Band Pull Aparts w/ Diagonal Pull

3 x 20

C3

Band Lateral Raise

3 x 10

D1

Single Leg Donkey Kicks

3 x 8

D2

Bent Over Band Rows

3 x 10

D3

V Sit Rotations

3 x 8

Tuesday
Kickstarter Day 2 Week 1

A1

Figure 4 Stretch

3 x 0:30

A2

Hamstring Floss

3 x 10

A3

Bench Lat & Tricep Stretch

3 x 0:30

B1

Banded Toe touch

3 x 5

B2

Glute Bridge w/ Band

3 x 10

B3

Bird Dog

3 x 10

C1

Incline Push Ups

3 x 10

C2

Straight Arm Pulldown

3 x 10

C3

Core Activation Leg March

3 x 8

D1

Alternating Superman

3 x 10

D2

Side Plank with Leg raise.

3 x 10

D3

Dead bugs

3 x 10

Thursday
Kickstarter Day 3 Week 1

A1

Snow Angel Stretch

3 x 0:30

A2

Band Hamstring & IT Stretch

3 x 0:30

A3

Butterfly Stretch

3 x 0:30

B1

Air Squats w/ Band

3 x 10

B2

Banded Clamshell

3 x 10

B3

Plank Shoulder Taps

3 x 8

B4

Seated Band Wide Row

3 x 10

C1

Body Weight Good Morning

3 x 10

C2

Quad position step in & outs

3 x 10

C3

Pallof press

3 x 10

C4

Banded Front Shoulder Raise

3 x 10

C5

Seated Lean backs

3 x 10

Coach
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