empowered
motherhood
through
movement

program plan

weekly foundations

(AIM FOR 2+ TIMES PER WEEK)

Exercise

sets

reps

video

COACHING CUE

Quadruped single-leg block elevated hip hike

1-2

8-10/es

Set up on all fours with one knee supported on the block and press your fingertips firmly into the floor. Inhale as you lift the opposite knee by shifting through the hips. Exhale as you slowly return, keeping the movement at the hips and your lower back stable.

Squat pry

1-2

6-8

Set up in a comfortable squat stance with your feet firmly grounded. Lower into a comfortable squat and place your elbows inside your knees, gently pressing them outward. Inhale as you lift your hips slightly, then exhale as you lower back into the squat, moving up and down through a comfortable range. Use a block, box or bench underneath for additional support if preferred.

1/2 kneeling lateral reach with ball

1-2

6-8/es

Set up in a lateral half-kneeling position with one knee supported on the floor and the opposite leg extended out to the side. Maintain ribs stacked over hips and hold the ball in both hands. Inhale as you reach the ball overhead and across toward the side of the extended leg, creating length through the opposite side of your body. Exhale as you slowly return to the starting position.

Standing hip CAR

1-2

6-8/es

Stand tall and hold on to support on the same side as the standing leg. Centre your weight over the standing leg with a stable tripod foot and soft knee. Lift the opposite knee and slowly circle the hip through the largest comfortable range available, keeping your pelvis and trunk as stable as possible. Breathe comfortably throughout.

Supported ball squeeze calf raise

1-2

10-12

Stand tall with your hands supported for stability and place a ball between your heels. Maintain gentle pressure into the ball throughout. Raise your heels off the floor into a controlled calf raise, then slowly lower back down while keeping the ball securely between your heels.

Day 1

WARM-UP

Exercise

Sets

reps / time

video

COACHING CUE

Quadruped hip CAR

1-2

4-6/es

Start on all fours and elevate one knee on a block, keeping your pelvis and spine as still as possible. Inhale as you circle the opposite knee out and back through the largest range your hip comfortably allows, focusing on rotating the femur within the hip. Exhale as you slowly reverse the circle back to the starting position.

Shoulder airplane

1-2

6-8/es

Support both hands on the bench with soft knees and hips. Press each finger of the supporting hand firmly into the bench. Inhale as you reach the opposite arm underneath your trunk, then open and rotate toward the ceiling within your available range. Exhale as you return with control.

Alternating lateral shift and rotational reach with stick

1-2

6-8/es

Set up in a wide stance with the stick behind your lower back. Maintain full foot contact as you shift into one hip and inhale as you rotate and reach the opposite hand toward the standing foot. Exhale as you press through the foot to return, then alternate sides.

1/2 kneeling foam roller wall supported t-spine rotation

1-2

6-8/es

Set up sideways to the wall with the knee closest to the wall supported on the floor and the outside leg positioned in front. Press the knee of the front leg into a foam roller against the wall to maintain your position. Reach both arms forward. Inhale as you open the outside arm and rotate through your upper back as far as your mobility comfortably allows. Exhale as you return with control.

FULL BODY STRENGTH

Order

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

Single-arm DB front squat

2-3

5-6/es

2111

6-7

2min

Stand with your feet comfortably positioned and hold one dumbbell at your shoulder with your elbow pointing forward. Reach your free arm slightly away from your body for balance. Inhale as you lower into a squat, moving through a comfortable range of motion while maintaining full foot contact. Exhale as you press your feet firmly into the floor and return to standing. If preferred, place a box, bench or stable elevated surface behind you to lightly tap at the bottom of the squat.

B1

Deadstop single-arm DB row

2-3

8-10/es

2111

6-7

1min 30s

Support one knee and your non-rowing hand on a bench or a stable elevated surface, with the opposite foot firmly grounded a step away. Inhale as you row, driving your elbow toward your hip without bringing it higher than your trunk. Exhale as you lower with a long reach, placing the dumbbell fully on the floor between each rep.

C1

Supported crossover step-down

2

8-10/es

2121

5-6

Choose a box/elevated surface height that feels comfortable for you, approximately 15-30 cm. Maintain a stable tripod foot on the box and keep most of your weight over the standing leg. Inhale as you lower the opposite foot behind and across your standing leg, lightly tapping the floor. Exhale as you press through the standing foot to return, using support as needed.

C2

Standing overhead single-arm DB press

2

8-10/es

2111

5-6

1min 30s

Stand tall and hold on to a stable support, maintaining ribs atop hips. Start with your elbow approximately at shoulder height. Inhale as you press the dumbbell straight overhead. Exhale as you lower the dumbbell with control, returning to approximately shoulder height.

D2

Seated banded hamstrings curl

2

8-10

3111

Long band

Sit on a bench, box or chair with the band anchored securely in front of you, slightly below knee height. Position the band around the back of your ankles, just above your heels, and hold onto the seat with your hands for support. Maintain contact through your sit bones and keep ribs atop hips. Inhale as you bend your knees and pull your heels back, engaging your hamstrings. Exhale as you slowly extend your legs and return to the starting position with control.

D2

Seated biceps curl

2

8-10

3111

5-6

1min 30s

Sit tall with your palms facing forward and elbows close to your body. Inhale as you bend your elbows and curl the dumbbells toward your shoulders, keeping your upper arms still. Exhale as you slowly lower the dumbbells back to the starting position.

day 2

WARM-UP

Exercise

sets

reps / time

video

COACHING CUE

Side-lying hip shift with ball

1-2

6-8/es

Set up side-lying in a 90/90 position with your feet against the wall and a ball between your knees. Maintain gentle pressure into the ball. Inhale as you shift the top hip forward, allowing the knee to reach past the bottom knee. Exhale as you slowly return, keeping the movement driven from the hip.

Figure four contour

1-2

4-6/es

Sit in a 90/90 position and lift the front leg, leading with the heel as you circle it around your body - without touching the floor if possible - and leaning forward. Inhale through the rotation, then exhale as you reverse the movement back to the starting position.

Lateral hip shift with contralateral foot tap

1-2

6-8/es

Maintain full foot contact as you shift your hips back and sideways, sitting into the hip while limiting excessive forward knee travel. Reach across with the opposite hand to tap the opposite foot if your mobility allows, or shorten range of motion, then return with control.

Pigeon pose t-spine rotation

1-2

6-8/es

Set up in a comfortable pigeon position, extending the back leg only as far as your mobility allows. Keep the hand on the same side as your front leg supported on the floor. Inhale as you rotate and reach the opposite arm toward the ceiling, following your hand with your eyes. Exhale as you slowly return.

FULL BODY STRENGTH

ORDER

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

2-DB double pause conventional DB deadlift

2-3

5-6

1111

6-7

2min

Set up with your feet hip-width apart and take a strong grip on the dumbbells. Keep the dumbbells close and your lats engaged. Inhale as you bring the dumbbells to the first pause just below your knees, then exhale as you continue to standing. Inhale as you lower, pushing your hips back and pausing again just below your knees, then exhale as you continue lowering the dumbbells with control. Maintain full foot contact and keep the dumbbells close throughout.

B1

Bench-supported KB chest press

2

8-10

2010

5-6

1min 30s

Support your upper back on a bench or sofa and maintain your hips lifted with ribs stacked over your pelvis. Inhale as you lower both kettlebells or dumbbells, bringing your elbows slightly below your torso. Exhale as you press the weights straight up, maintaining your bridge position throughout. If more comfortable, perform the exercise on the floor in a hook-lying position.

C1

Supported Bulgarian split squat

2

6-8/es

2111

5-6

Centre your weight over the front leg with the rear foot supported on an approximately 30–40 cm elevation, adjusting the height as needed. Maintain full front-foot contact, especially through the heel. Inhale as you lower, allowing the front knee to travel forward. Exhale as you press through the front foot to return, working within your available range.

C2

Kneeling banded face pull

2

8-10

2121

Long band

1min 30s

Set up in a kneeling position with the band anchored securely at shoulder height and maintain a stacked position with ribs atop hips. Inhale as you pull the band toward your ears, leading with your elbows out to the sides. Exhale as you slowly return with control.

D1

Standing bird dog row

2

8-10/es

2111

5-6

Set up standing with a slight hinge through the hips, stabilizing over one leg while reaching the opposite leg behind you. Maintain a stable tripod foot and keep your hips and pelvis controlled. Exhale as you row, bringing your elbow toward your hip. Inhale as you return, reaching the arm forward with control while maintaining your balance and position.

D2

Copenhagen plank with block

2

5-6b/es

BW

Lie on your side with your elbow underneath your shoulder and top knee pressing firmly into the block. Maintain pressure into the block to engage your adductors. If comfortable, gently lift your hips away from the floor and hold; otherwise, remain supported and focus on maintaining strong adductor pressure. Hold the position and breathe comfortably for the prescribed number of breaths.

day 3

WARM-UP

Exercise

sets

reps / time

video

COACHING CUE

Cat cow pose with block elevated knee

1-2

6-8/es

Set up on all fours with one knee elevated on a block and sit slightly back into your hips. Press your fingertips firmly into the floor for stability. Inhale as you gently extend through your spine and open your chest. Exhale as you round your spine, allowing your head and tailbone to follow the movement. Repeat with the opposite knee elevated.

Tall kneeling halo

1-2

6-8/es

Set up in a tall-kneeling position with ribs atop hips. Keep your head still and eyes facing forward as you circle the weight closely around your head. Inhale through the rotation, then exhale as you complete the circle and return to the starting position.

Rear foot wall-supported hip airplane

1-2

6-8/es

Centre your weight over the standing leg with the rear foot supported on the wall. Keep a stable tripod foot and soft standing knee. Inhale as you lead with the hip and rotate inward. Exhale as you press through the standing foot and open the hip back out, allowing your upper body to follow.

1/2 kneeling t-spine reach

1-2

6-8/es

Set up in half-kneeling with both hands supported beside your front foot. Inhale as you rotate through your upper back and reach the inside arm toward the ceiling, following your hand with your eyes. Exhale as you slowly return.

FULL BODY STRENGTH

order

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

Supported kickstand DB RDL

2-3

8-10/es

4111

6-7

2min

Set up in a kickstand position with your hand supported on the same side as the standing leg. Centre your body weight over the standing leg, with the opposite foot lightly supported behind you. Maintain a soft knee throughout and keep the dumbbell close to your body. Inhale as you slowly hinge, sitting your hips back and maintaining a long, neutral spine. Exhale as you press firmly through the standing foot and return to standing.

B1

Seated alternating DB press

2-3

8-10/es

2111

6-7

1min 30s

Set an incline bench to approximately 30° if available, or sit upright on a chair or other comfortable, stable surface. Begin with both dumbbells pressed overhead. Inhale as you lower one dumbbell, keeping a slight forward intention through the elbow and stopping just below shoulder height. Exhale as you press back up, then alternate sides.

C1

Lateral box squat

2

8-10/es

2111

5-6

Set up in a wide stance next to a box, bench or sofa, hugging a light ball or dumbbell close to your body. Shift your weight toward the leg closest to the elevated surface, maintaining full foot contact. Inhale as you lower, allowing the knee to travel forward and lightly tapping the surface while keeping tension through your leg. Exhale as you press firmly through the foot and drive laterally back to standing.

C2

Kickstand banded archer row

2

8-10/es

2121

Long band

1min 30s

Set up in a kickstand position with the band anchored securely in front of you, slightly above hip height, centring your weight over the front leg with a stable tripod foot and maintaining a stacked, upright position. Inhale as you row, rotating your forearm into a neutral grip while reaching the opposite arm forward and allowing your ribcage to rotate. Exhale as you reach the rowing arm forward and return with control.

D1

Single-leg hip thrust with DB

2

8-10/es

2112

5-6

Support your upper back on a bench or stable elevated surface with the working foot firmly grounded and the opposite leg elevated or heel lightly supported if needed. Place the dumbbell over the working-side hip and maintain a stacked position. Inhale as you press through your foot and lift your hips. Add a 2s pause at the top. Exhale as you lower with control.

D2

Seated single-arm DB triceps extension

2

8-10/es

3111

5-6

1min

Sit tall with ribs atop hips and hold the dumbbell overhead. Keep your upper arm relatively still. Inhale as you bend your elbow and lower the dumbbell behind your head. Exhale as you extend your elbow and return the dumbbell overhead.