Strong in Motherhood: BUILD: 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

$33 / 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

Monday

Day 1 - Upper Body

MOBILITY

Upper Warm Up

Complete 1 set of each of the following: LIST OF VIDEOS ALSO SHOW ALTERNATIVES (YOU ONLY NEED TO DO ONE VARIATION). 1a. Open Book Stretch x 6 side 1b. 1/2 Kneeling Lat Stretch with Band Rotation (Swap for standing lat stretch) 1c: Serratus Wall Slides (Swap for floor angels) 1d. Kneeling Halo 1e. Quadruped Band Shoulder Abduction 1f. TRX Row (swap for banded fast row if no TRX)

Bench Press Variation

3 x 8

1/2 Kneeling Pulldown

3 x 10

1/2 Kneeling Landmine Press

3 x 10

Inverted Row Variation

3 x 10

Incline Push Up

3 x 10

Straight Arm Pulldowns

3 x 12

Hi Low Carry

3 x 0:30

Childs pose with Reach

1 x 1:00

Tuesday

Day 2 - Lower Body

Prep

Lower Warm Up

Complete 1 set of each of the following: LIST OF VIDEOS ALSO SHOW ALTERNATIVES (YOU ONLY NEED TO DO ONE VARIATION). 1a. Adductor Rockback with Thoracic Rotation x 6 side 1b. 90/90 Switches with Get Up x 5 side 1c. Hip CARS x5 side 1d. Short Lever Side Plank with Leg Extension x 6 side 1e. Lunge Matrix x 3 of each variation 1f. Cross Body RDL (light/moderate weight) x 6 each way (keep weight light/moderate)

Deadlift Variation

3 x 8

Dynamic Copenhagen Side Plank

3 x 8

B-Stance Squat to Curtsy Lunge

3 x 5

Bear Plank with Pulldown

3 x 10

Stability Ball Leg Curl

3 x 15

Farmers Carries

3 x 0:30

Legs Up Wall

1 x 1:00

90/90 Figure 4 Stretch

1 x 30

Thursday

Day 3 - Full Body

Prep

Full Body Warm Up

Complete 1 round of the following: 1a,Quad Smash 1b. Thoracic Rotation - Heel Sit 1c. Quadruped Alternating Lat Stretch 1d. Inchworm to Worlds Greatest 1e.. 3 Way Hamstring Bridge (shown in 3 positions with adductor squeeze) 1f. Kang Squat Med Ball

Hip Thrust Variation

3 x 8

Incline Alternating Press

3 x 8

Supported Single Leg Deadlift

3 x 8

Seated Facepull

3 x 12

Counterbalance Step Down

3 x 6

TRX Cuban Press

3 x 8

Staggered Stability Lift

3 x 8

90/90 with Forward Reach

1 x 1:00

Saturday

Day 4 - Full Body

Full Body Warm Up

Complete 1 round of the following: 1a. Open Book Stretch with Active Reach x 5 side 1b. Thoracic Extension off Foam Roller x8 1c. Band Dislocates x8 1d. Quadruped Banded IR x8-10 1e. Hip Airplanes with Ball + Rotation x 6-8 side 1f. Single Leg Hip Thrust with Row x8-10 side

Squat Variation

3 x 8

3 Point Bent Over Row

3 x 8

RFE Split Squat with Rotation

3 x 8

Close Grip Pulldown

3 x 10

Dumbbell Lateral Lunge

3 x 8

TRX Fly

3 x 10