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
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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
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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.
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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
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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.
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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.
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Exercise Video Guidance
Instructional videos to guide your workouts and make execution easy
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Detailed, expert instruction
Exercise video demos for each movement, as well as guidance on reps, tempo, sets, rest and RPE
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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)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1: UPPER BODY

Prep

A

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

B

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

C1

Chest Press - Dumbbells

10, 8, 6

C2

Close Grip Pulldown

10, 8, 6

D1

1/2 Kneeling Landmine Press

6, 8, 8

D2

Seated Cable Row

10, 8, 6

E1

Staggered Stability Lift

3 x 8

E2

Lateral Bear Crawl with Dumbbell Drag

3 x 6

E3

Band Resisted Straight Leg Lowers

3 x 12

F

360 Breathing

1 x 1:00

Monday
Day Two: Lower Body

Warm Up

A

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

B

Complete 1-2 rounds of the following: Suitcase Deadlift x6-8ea Deadbug with Band Pull x10-12

C1

Barbell Front Squat

6, 8, 8

C2

Glute Bridge March with Band Assist

3 x 12

D1

Front Foot Elevated Split Squat with Cable Hold

3 x 8

D2

Dumbbell RDL

3 x 8

E1

Reverse Nordic

3 x 10

E2

Stability Ball Leg Curl

3 x 12

E3

Plank Hovers

3 x 0:30

Wednesday
Day Three: Full Body

Warm Up

A

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

B

Complete 1-2 rounds of the following: Kneeling Band Ys x 10 Single Leg Glute Bridge with Arm Bar x8-10ea

C1

Incline Alternating Press

8, 6, 5

C2

Inverted Row

8, 6, 6

D1

Deficit Reverse Lunge

6, 8, 8

D2

1/2 Kneeling Pulldown

12, 10, 8

E1

B-Stance Dumbbell Hip Thrust

3 x 0:30

E2

Front Racked March in Place

3 x 0:30

E3

Bent Over Dumbbell Reverse Fly

3 x 0:30

F

Pelvic Floor Relaxation Circuit

1 x 1:00

Thursday
Day Four: Full Body Lower Emphasis

Warm Up

A

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

B

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

C1

Deadlift Variation

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

C2

Face Pull with 2 second pause

3 x 10

D1

Dumbbell Step Up

3 x 8

D2

Bear Crawl with Dumbbell Drag

3 x 6

E1

Lateral Squat with Cable Press Out

3 x 8

E2

Cable Curls

12, 12, 15

E3

Short Lever Copenhagen Side Plank Crunch

3 x 8

F

360 Breathing

Saturday
Day Five: Core & Pelvic Floor

Warm Up

A

Back Expansion x8 breaths HIP CARS x5ea Adductor Rockback with T-spine Rotation x6ea Inchworm to Worlds Greatest x5

B1

Pallof Press with Side Step

3 x 8

B2

Deadbug with Band Pull Apart

3 x 12

B3

Cable Row with Thoracic Rotation

3 x 12

B4

Side Plank with Cable Fly

3 x 10

B5

Rotational B-Stance Deadlift

3 x 8

C

Supported Childs Pose

1 x 1:00

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Made for the mama at every stage

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Strong in Motherhood
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Strong in Motherhood
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Strong in Motherhood
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Strong in Motherhood