Mama Mentality is a women-only focused hypertrophy group that emphasizes strength, conditioning, and muscular development. And we do it in a way that is based around good exercises, with good biomechanics, focusing on proven principles for muscle growth.
If you want to grow your confidence and change the shape of your physique quickly and efficiently, then Mama Mentality is where you want to be.
Mama Mentality is for any woman that wants to become the best version of herself!
The program includes 3 strength/hypertrophy sessions each week (M/W/F) along with micro-dosed conditioning sessions to optimize health!
Prep
A
Dynamic Warm Up
Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
B1
Side Plank Crunch
2 x 15
B2
Band Pull-Apart
2 x 25
C1
Trap Bar Deadlift
3 x 8
C2
Jump Rope
3 x 50
D1
Push-Up
3 x 10
D2
Inverted Row
3 x 10
E1
Tricep Pushdown
3 x 10
E2
DB Lateral Raise
3 x 10
A
Run
5 x 1:00
Prep
A
Dynamic Warm Up
Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
B1
Plank
2 x 1:00
B2
YTW
2 x 5
C1
Bench Press
3 x 12
C2
Lat Pulldown
3 x 15
D1
Glute Bridge
3 x 10
D2
1-Arm DB Row
3 x 8
E1
EZ Bar Curl
2 x 12
E2
Banded Tricep Pushdown
2 x 12
E3
Bent Over Rear Delt Fly
2 x 12
A
Active Recovery
1 x 30:00
Prep
A
Dynamic Warm Up
Knee Pull + Lunge x10yds Quad Pull + Reach x10yds Reverse Scoop Walk x10yds Kick Walk + RDL x10yds Inchworm x10yds Walking Figure-4 x10yds
B1
Russian Twist
2 x 20
B2
Band Face Pull
2 x 20
B3
Kneeling Hip Flexor Stretch
2 x 0:30
Conditioning
C
Chelsea
Each min on the min for 30 min 5 Pull-ups 10 Push-ups 15 Squats
Dakota Moran is currently the Director for Performance at Casady School. Prior to Casady, Dakota has had stints at Pittsburg State University, Iowa Western, Northeastern State University, and the University of Texas. With experience training thousands of elite athletes ranging from middle school, world team members, and pros.
When you join a team you’re getting more than programming, you’re joining an online community.