Strong in Motherhood: LIFT

Lift With Emily

Women's Training

Coach

Emily Snell

GYM VERSION

Just because you have had a baby does not mean you have to settle for peeing your pants, or a basic strength program. You've focused on your rehab, built a foundation and now it's time to make real progress with your training.

This program is for you if:

You are between 12+ months postpartum, OR ready for a more advanced strength program, are female, TTC. You are comfortable following a program yourself in the gym or at home, have no lingering symptoms and understand that this is NOT a rehab program.

$33 / mo

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A well rounded program

5 workouts per week. With the tools you need to understand and approach your individual recovery and/or training

Personalized workout feedback

Access to my coaching within the app. Send me an exercise to review each month. Or, drop me a message to ask a specific question about your training.

Share your successes

Community support within the app. Share you successes with others, ask myself or the community questions specific to the program, your training or motherhood in general

Features

Access to your coaches

Send me an exercise to review each month. Ask me a question within the app. I am there to support you through this program.

Programming 5 days per week

5 workouts a week, including 1 upper, 1 lower, 2 full body and a core & conditioning specific workout.

Exercise Video Guidance

Instructional videos to guide your workouts and make execution easy

Detailed, expert instruction

Exercise video demos for each movement, as well as guidance on reps, tempo, sets, rest and RPE

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Dumbbells // TRX // Cables/Resistance Bands // Box or Bench or Step

Recommended

Barbell // Kettlebells // Med Ball

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 1: UPPER BODY bey

Prep

SIM - Upper Body Warmup

Complete 1 set of each of the following: Open Book Stretch x6 Thoracic Extension (Foam Roller) x10 Band Dislocates x10 Band Face Pulls x10

Movement Prep

Complete 2 sets of the following @ 60% effort: Inverted Row x5 Quadruped Band Shoulder Abduction x:30secs alternating

Chest Press - Dumbbells

8, 6, 6 @ 75, 80, 85 %

Close Grip Pulldown

8, 6, 6 @ 75, 80, 80 %

Seated 1 Arm Press with 3 Second Eccentric

3 x 6 @ 75, 80, 80 %

Seated Cable Row

10, 8, 6

Banded Y

3 x 10

Tricep Cable Extension

3 x 10

Hammer Curls

3 x 12

360 Breathing

1 x 1:00

Monday

Day Two: Lower Body bey

Warm Up

Complete 1 round of the following: 90/90 Switches x10 90/90 Hip Extension x5ea with 3-5 second eccentric Inchworm to Worlds Greatest Stretch x5ea Lateral Lunge to Hip Flexion x6ea

Movement Prep

Complete 1-2 rounds of the following: Lateral Bounds x 10 Staggered Med Ball Slam x3 each side

Barbell Front Squat

5, 6, 6, 6 @ 60, 75, 80, 80 %

Glute Bridge March with Band Assist

4 x 12

Front Foot Elevated Split Squat with Cable Hold

3 x 8

Dumbbell RDL

3 x 8 @ 75 %

Leg Extension

3 x 12

Stability Ball Leg Curl

3 x 12

Stability Ball Plank with Hip Flexion

3 x 0:30

360 Breathing

Wednesday

Day Three: Full Body bey

Warm Up

Quadruped Scapula Retraction (Yoga Block) x8-10ea Lower Cat Cow (Hip Shift) x8ea Posterior Hip Capsule Stretch/Pigeon Stretch x8 deep breaths Cook Squat x6 Thoracic Rotation with Active Reach x6ea

Movement Prep

Complete 1-2 rounds of the following: Single Leg Reactive Glute Bridge (Med Ball) x:20-30 each leg Bear Crawl in Place :30sec unbroken

Incline Alternating Press

8, 6, 5 @ 75, 80, 80 %

Inverted Row

8, 6, 6

Deficit Reverse Lunge

6, 8, 8 @ 75 %

Wide Grip Pulldown (Floor)

3 x 8 @ 70, 75, 80 %

B-Stance Dumbbell Hip Thrust

3 x 0:30

Front Racked March in Place

3 x 0:30

Bent Over Dumbbell Reverse Fly

3 x 0:30

Pelvic Floor Relaxation Circuit

1 x 1:00

Thursday

Day Four: Full Body Lower Emphasis bey

Warm Up

Quad Hip Flexor Stretch with Reach x6-8ea Quadruped Rockback with IR x6 Quadruped Thread The Needle To Lat Stretch x6-8ea Banded Ext Rotation :30

Movement Prep

Complete 1-2 rounds of the following: Single Leg Deadlift Hold with Forward Weight Push x6ea Monster Walks x30

Deadlift Variation

4 x 6 @ 60, 70, 75, 80 %

Face Pull with 2 second pause

3 x 10

Dumbbell Step Up

3 x 8

Bear Crawl with Dumbbell Drag

3 x 6

Dumbbell Lateral Lunge

3 x 8

Cable Curls

12, 12, 15

Long Lever Copenhagen Side Plank Crunch

3 x 8

360 Breathing

Saturday

Core Conditioning Bey

Warm Up

MOBILITY: 1a. Hip CARS x5ea 1b. Adductor Rockback with Thoracic Rotation x6-8ea 1c. Isometric Split Squat with Pallof Press x8ea 1d. 90/90 Get Up with Halo x6ea (stick to one direction with halo per side)

1/2 Kneeling Lateral Wall Slam

4 x 6

Kettlebell Swing

4 x 10

Dumbbell Plank Row to Rotation

4 x 6

Leg Lowers with Kettlebell Arm Bar

4 x 8

Farmers Carries

4 x 0:45

Coach