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Mama Mentality

Mo Performance Training Systems

Women's Training, General Fitness, Functional Fitness
Coach
Dakota Moran

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!

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Flexible Program for Busy Schedules
With 24/7 access from your phone, this allows you to complete these workouts at whatever time works for your busy schedule. Our goal is to give you the most efficient and effective experience possible to reach all your health & fitness goals.
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Movements That Matter
Stop wasting time on training programs that don't focus on what you're actually looking for. Our training is designed specifically for women and our focus is on developing the body that you've always wanted.
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Community Engagement
Train with a community of women that are going through the same training, pushing each other to be the best they can possibly be.
Features
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Access to your coaches
Check in with Coach Mo, ask questions and get the feedback you need to progress.
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Programming 5 days per week
Daily strength, conditioning, mobility and recovery packed into a 45-60 minute workout to work with your lifestyle.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Community Engagement
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
CONVENTIONAL GYM
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2025-01-13

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

Tuesday
2025-01-14

A

Run

5 x 1:00

Wednesday
2025-01-15

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

Thursday
2025-01-16

A

Active Recovery

1 x 30:00

Friday
2025-01-17

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

Coach
coach-avatar Dakota Moran

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.

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Mama Mentality
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Mama Mentality
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Mama Mentality
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