LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
(AS) Strength Endurance C Supersets Lunge, Back, Glutes and Shoulders
Superset x 4
(AS) Wide Stance Db Lateral Shift LMT
Set reps load
1 5-8 heavy
2 5-8 heavy
3 5-8 heavy
4 5-8 heavy
(AS) Lateral Lunge with Db Pick Up to Overhead 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) 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) Staggered Stance Db Deadlift LLT
Set reps load
1 6 heavy
2 6 heavy
3 6 heavy
4 6 heavy
(AS) Opposite Side Rotational One Arm Db Deadshift LMT
Set reps load Rest
1 10 per side moderate
2 10 per side moderate
3 10 per side moderate
4 10 per side moderate 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 Frontal Plane Tap Push Up (UMT)
Set reps Rest
1 10
2 10
3 10
4 10 2 min

(AS) Strength Endurance Block C

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

This workout will focus on the hips and glutes, back and shoulders.

Warm-Up Blocks

Warmup Block
Horizontal Loading

(AS) Strength Endurance C 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.

LMT
(AS) Wide Stance Db Lateral Shift LMT
reps 5-8
load heavy
The wide foot position upregulates the pelvic floor and the shift strengthens the quads and adductors.
Set Reps Load
1 5-8 Heavy
2 5-8 Heavy
3 5-8 Heavy
4 5-8 Heavy
LMT
(AS) Lateral Lunge with Db Pick Up to Overhead LMT
reps 10 per side
load light
Rest
This exercise works on picking an object up from an odd position and brining it overhead.
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) Staggered Stance Db Deadlift LLT
reps 6
load heavy
This exercise adds a load to a decoupling exercise for the hips. Fantastic for pelvic floor.
Set Reps Load
1 6 Heavy
2 6 Heavy
3 6 Heavy
4 6 Heavy
LMT
(AS) Opposite Side Rotational One Arm Db Deadshift LMT
reps 10 per side
load moderate
Rest
This odd position exercise strengthens the glutes and pelvic floor.
Set Reps Load Rest
1 10 per side Moderate (h:m:s)
2 10 per side Moderate (h:m:s)
3 10 per side Moderate (h:m:s)
4 10 per side Moderate 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
UMT
(AS) Inverted Frontal Plane Tap Push Up (UMT)
reps 10
Rest
This exercise works on shoulder and core stabiltiy.
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)