Strong in Motherhood: BUILD (Home)
Lift With Emily
HOME 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.
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 Pulls x10 (Click circuit tips to view videos)
Movement Prep
B
Complete 2 sets of the following @ 60% effort: 1/2 Kneeling Band Facepull x12-15 Quadruped Band Shoulder Abduction x:30secs alternating (Click circuit tips to view videos)
C1
Chest Press - Dumbbells
10, 8, 6
C2
Hollow Body 1 Arm Pulldown
15, 12, 10
D1
Seated Overhead Press - 1 Arm (Eccentric)
6, 8, 8
D2
3 Point Bent Over Row
10, 8, 6
D3
Staggered Stability Lift
3 x 8
E1
Dumbbell Upright Row
3 x 12
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
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
Dumbbell 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 @ 75 %
E1
Reverse Nordic
3 x 12
E2
Stability Ball Leg Curl
3 x 12
F
Plank Hovers
3 x 0:30
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
Alternating Stability Ball Dumbbell Press
8, 6, 5
C2
Cable Row with Thoracic Rotation
8, 10, 12
D1
Dumbbell Reverse Lunge
6, 8, 8 @ 75 %
D2
Alternating Pulldown with Iso Hold
8, 9, 10
D3
90/90 Pullover
3 x 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
Warm Up
A
Quad Hip Flexor Stretch with Reach x8ea Quadruped Rockback with IR x8 Quadruped Thread the Needle to Lat Stretch x8ea Banded Ext Rotation :30
Movement Prep
B
Complete 2 rounds of the following Single Leg DL hold with forward weight push x6ea Monster Walks x30
C1
Kettlebell Sumo Deadlift
8, 10, 12
C2
Face Pull with 2 second pause
3 x 10
D1
Dumbbell Step Up
3 x 8
D2
Bear Crawl in Place
3 x 0:30
D3
Hamstring Bridge
3 x 30
E1
Short Lever Copenhagen Side Plank Crunch
3 x 8
E2
Lateral Squat with Cable Press Out
3 x 8
E3
Hammer Curls
10, 12, 15
F
Deep Squat Push Out
1 x 1:00
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
Single Leg Hip Thrust (KB)
3 x 10
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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Strong in Motherhood: BUILD (Home)
Strong in Motherhood: BUILD (Home)
Strong in Motherhood: BUILD (Home)
