Strong in Motherhood: Training by Emily Snell in TrainHeroic

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 4-12 months postpartum and have completed either my 12 week return to strength training program or have done your own core and pelvic floor rehab.
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.

Features
4 sessions per week
Must use App app to view and log training
Team Training

$45 / mo

Start My 7-Day Free Trial

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 coach

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 7 days per week

5 workouts a week, including 1 upper, 1 lower, 2 full body and a core and pelvic floor 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

Recommended

-Dumbbells (varying weights)-Kettlebells (not required but recommended)-Barbell-Cables/Varying resistance bands from high // low anchor points-Box // Bench or Step-TRX (rec but not required)

Sample Week

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

Sunday

Day 1: UPPER BODY

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

10, 8, 6

Close Grip Pulldown

10, 8, 6

1/2 Kneeling Landmine Press

6, 8, 8

Seated Cable Row

10, 8, 6

Staggered Stability Lift

3 x 8

Lateral Bear Crawl with Dumbbell Drag

3 x 6

Band Resisted Straight Leg Lowers

3 x 12

360 Breathing

1 x 1:00

Monday

Day Two: Lower Body

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: Suitcase Deadlift x6-8ea Deadbug with Band Pull x10-12

Barbell Front Squat

6, 8, 8

Glute Bridge March with Band Assist

3 x 12

Front Foot Elevated Split Squat with Cable Hold

3 x 8

Dumbbell RDL

3 x 8

Reverse Nordic

3 x 10

Stability Ball Leg Curl

3 x 12

Plank Hovers

3 x 0:30

Wednesday

Day Three: Full Body

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: Kneeling Band Ys x 10 Single Leg Glute Bridge with Arm Bar x8-10ea

Incline Alternating Press

8, 6, 5

Inverted Row

8, 6, 6

Deficit Reverse Lunge

6, 8, 8

1/2 Kneeling Pulldown

12, 10, 8

B-Stance Dumbbell Hip Thrust

3 x 0:30