LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Horizontal
(AS) Strength Endurance A Supersets Lunge, Back, Glutes and Shoulders
Superset x 4
(AS) Db Reverse Lunge
Set reps load
1 5-8 heavy
2 5-8 heavy
3 5-8 heavy
4 5-8 heavy
(AS) Reverse Lunge with two hand reach at overhead
Set reps load Rest
1 10 per side light
2 10 per side light
3 10 per side light
4 10 per side light 2 min
(AS) Band Row LLT
Set reps load
1 8 heavy
2 8 heavy
3 8 heavy
4 8 heavy
(AS) Front Lunge with Db Rotation LMT
Set reps load Rest
1 10 per side light
2 10 per side light
3 10 per side light
4 10 per side light 2 min
(AS) Db Deadlift LLT
Set reps load
1 6 heavy
2 6 heavy
3 6 heavy
4 6 heavy
(AS) Cross Body Deadshift (LMT)
Set reps load Rest
1 10 per side moderate
2 heavy
3 heavy
4 heavy 2 min
(AS) Long Stride Lunge Hold with Db Overhead Press LLT
Set reps load
1 4 per leg heavy
2 4 per leg heavy
3 4 per leg heavy
4 4 per leg heavy
(AS) Inverted Push Up ULT
Set reps Rest
1 10
2 10
3 10
4 10 2 min
Horizontal
Horizontal

(AS) Strength Endurance Workout A

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

This workout is designed to work on the hips, back and shoulders in an integrated way with the core and pelvic floor.

Warm-Up Blocks

Horizontal Loading

(AS) Strength Endurance A Supersets Lunge, Back, Glutes and Shoulders
Superset x 4

This program will block is aimed at getting you stronger and more resilient to athletically handle the life stresses of motherhood. The program emphasizes the core and pelvic floor.
You will complete 4 supersets for 8 total exercises, resting for 2 minutes after each group.
Challenge yourself with the weight on the first exercise and explore range of motion on the second exercise.

LLT
(AS) Db Reverse Lunge
reps 5-8
load heavy
This is a great exercise to strengthen the lower body and core.
Set Reps Load
1 5-8 Heavy
2 5-8 Heavy
3 5-8 Heavy
4 5-8 Heavy
ULT
(AS) Reverse Lunge with two hand reach at overhead
reps 10 per side
load light
Rest
This exercise is fantastic for loading the front line of the body along with the lower extremity.
Set Reps Load Rest
1 10 per side Light (h:m:s)
2 10 per side Light (h:m:s)
3 10 per side Light (h:m:s)
4 10 per side Light 2 min (h:m:s)
LLT
(AS) Band Row LLT
reps 8
load heavy
This exercise strengthens the mid back.
Set Reps Load
1 8 Heavy
2 8 Heavy
3 8 Heavy
4 8 Heavy
LMT
(AS) Front Lunge with Db Rotation LMT
reps 10 per side
load light
Rest
This exercise challenges the core and upper back.
Set Reps Load Rest
1 10 per side Light (h:m:s)
2 10 per side Light (h:m:s)
3 10 per side Light (h:m:s)
4 10 per side Light 2 min (h:m:s)
LLT
(AS) Db Deadlift LLT
reps 6
load heavy
This exercise strengthens the glutes and mid back.
Set Reps Load
1 6 Heavy
2 6 Heavy
3 6 Heavy
4 6 Heavy
LMT
(AS) Cross Body Deadshift (LMT)
reps 10 per side
load moderate
Rest
This lateral deadshift focuses on strengthening the lateral rotators of the hip which support the pelvic floor.
Set Reps Load Rest
1 10 per side Moderate (h:m:s)
2 Heavy (h:m:s)
3 Heavy (h:m:s)
4 Heavy 2 min (h:m:s)
LLT
(AS) Long Stride Lunge Hold with Db Overhead Press LLT
reps 4 per leg
load heavy
This exercise focuses on stability through the hips and pelvis while pressing overhead.
Set Reps Load
1 4 per leg Heavy
2 4 per leg Heavy
3 4 per leg Heavy
4 4 per leg Heavy
ULT
(AS) Inverted Push Up ULT
reps 10
Rest
This push up emphasizes the shoulders.
Set Reps Rest
1 10 (h:m:s)
2 10 (h:m:s)
3 10 (h:m:s)
4 10 2 min (h:m:s)

Horizontal Loading

Horizontal Loading