empowered
motherhood
through
movement

program plan

weekly foundations

(AIM FOR 2+ TIMES PER WEEK)

Exercise

sets

reps

video

COACHING CUE

Diaphragmatic breathing “happy baby” position

1-2

6-8b

Lie comfortably on your back and bring your knees toward your body, holding onto your feet with your hands. Relax into the position without forcing the range. Inhale slowly through your nose, allowing your ribcage to expand while your pelvic floor lengthens and relaxes. Exhale gently through your mouth, allowing your pelvic floor to gently lift and your deep core to engage. Continue breathing slowly and diaphragmatically throughout.

Figure 8 on birth ball

1-2

6-8/es

Sit comfortably on a birth ball with your feet firmly grounded in a wide stance and place your hands on your hips. Slowly move your pelvis in a figure-eight pattern, creating a smooth circular movement from side to side. Perform the movement in one direction, then reverse. Work within a comfortable range of motion and breathe naturally throughout.

Wide stance windmill with block

1-2

6-8/es

Set up in a comfortable wide stance and hold a block in one hand with your arm reaching toward the ceiling. Inhale as you hinge and rotate, keeping the block reaching toward the ceiling while your free hand reaches toward the same-side foot. Exhale as you return to standing with control. Use a light weight instead of the block if preferred, and work within a comfortable range of motion.

Dynamic frog stretch

1-2

6-8

Set up in a comfortable frog stretch position with your arms supported on the birth ball. Inhale as you hinge, allowing the ball to roll with you as you move into a comfortable stretch through your hips and adductors. Exhale as you shift your hips forward and return to the starting position. Move slowly and within a comfortable range throughout.

Supported anterior foot and ankle mobilization (reps)

1-2

6-8/es

Stand with hands supported and place a block on the floor. Place the top of one foot onto the block. Slowly shift your body weight toward that side, applying gentle pressure through the top of the foot and ankle. Slowly release the pressure and return to the starting position. Move through a comfortable range and breathe naturally throughout.

Day 1

WARM-UP

Exercise

Sets

reps / time

video

COACHING CUE

Seated bench hip rotation

1-2

4-6/es

Sit on a bench with your hands supported behind you. Extend one leg forward and place the opposite foot on the bench. Inhale as you slowly allow the bent knee to drop forward, rotating through the hip as far as your mobility comfortably allows. Exhale as you control the knee back to the starting position.

Hip smash with ball press

1-2

6-8/es

Set up in a lateral half-kneeling position. Inhale as you press into the ball and shift your weight laterally over the kneeling leg. Exhale as you return to the starting position.

Rear foot wall-supported standing hip shift

1-2

6-8/es

Centre your weight over the standing leg with the rear foot supported against the wall. Maintain a stable foot and soft knee. Inhale as you shift into the standing hip, allowing the knee and pelvis to rotate inward. Exhale as you press through the standing foot and shift the hip back up with control. Hold on to support if more comfortable.

Lateral 1/2 kneeling overhead reach with ball

1-2

6-8/es

Set up with one knee supported on the floor and the opposite leg extended out to the side. Inhale as you reach the ball overhead with the arm opposite your kneeling leg, creating length through the side of your body and allowing your ribcage to expand. Exhale as you slowly return to the starting position.

Abducted single-leg RDL

FULL BODY STRENGTH

Order

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

2-DB tempo front squat

2-3

5-6

4111

6-7

2min

Stand with your feet comfortably positioned and hold both dumbbells supported at your shoulders with your elbows pointing forward. Inhale as you slowly 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 reverse lunge 1 + 1/4 rep

2

6-8/es

2111

5-6

Maintain a stable foot on the standing leg and hold on to support on the same side. Inhale as you take a step back and lower, sitting into the front hip while limiting excessive forward knee travel. From the bottom position, rise a quarter of the way, lower again, then press through the front foot to return to standing. Exhale throughout the quarter rep and return, or take an additional breath if needed rather than holding your breath.

C2

Standing single-arm overhead 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.

D1

Kickstand banded Pallof press

2

8-10/es

2121

Long band

Set the band securely at slightly above hip height and stand side-on to the attachment in a kickstand position, with the leg closest to the band in front and the opposite foot lightly supported behind you. Centre your weight over the front leg and maintain ribs atop hips. Hold the band firmly with both hands. Inhale as you press the band straight forward, resisting rotation and maintaining your position throughout. Exhale as you slowly bring your hands back toward your body with control.

D2

Standing DB biceps curl

2

8-10

3111

5-6

1min 30s

Stand tall with your feet firmly grounded and hold a dumbbell in each hand with your palms facing forward. Keep your elbows close to your body. Inhale as you curl the dumbbells up toward your shoulders. Exhale as you lower them with control back to the starting position.

day 2

WARM-UP

Exercise

sets

reps / time

video

COACHING CUE

Frog rockback

1-2

6-8

Set up on all fours with your feet wider than your knees. Inhale as you push your hips back, sitting into a comfortable stretch through the hips. Exhale as you return to the starting position.

90/90 lateral reach with ball

1-2

6-8/es

Sit in a 90/90 position and maintain a comfortable, upright position through your trunk. Inhale as you reach the ball overhead and laterally, creating length through the side of your body. Exhale as you slowly return. Sit on a block or elevation if more comfortable.

Floating heel hinge squat hinge

1-2

6-8

Stand with your heels slightly lifted and keep your arms reaching forward throughout. Inhale as you push your hips back, then exhale as you transition into the squat, lowering only as far as your mobility allows. Take a new inhale as you return to the hinge, then exhale as you return to standing. Use a box or ball underneath for support if preferred.

Side-lying open book

1-2

6-8/es

Lie on your side with your knee supported on a block or foam roller and maintain contact throughout. Inhale as you rotate your upper body and reach the top arm open, following your hand with your eyes. Exhale as you slowly return to the starting position.

FULL BODY STRENGTH

ORDER

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

2-DB Sumo deadlift

2-3

6-8

2121

5-7

2min

Set up in a wide stance with two dumbbells between your legs and toes slightly turned out, keeping your knees tracking in the same direction as your toes. Reach down with long arms and grip the dumbbells firmly. Keep the dumbbells close to your body and inhale as you press firmly through your feet to stand tall. Exhale as you lower with control. Elevate the dumbbells on boxes if needed to create a comfortable starting height.

B1

Seated alternating DB press

2

8-10/es

2111

5-6

1min 30s

Sit tall with ribs atop hips and begin with both dumbbells pressed overhead. Inhale as you lower one dumbbell until the elbow is approximately at shoulder height. Exhale as you press it back overhead, then alternate sides.

C1

Supported step-up

2

8-10/es

2121

5-6

Choose a bench or box height that feels comfortable. Hold on to a stable support and step up with the leg closest to the support onto the bench or box. Maintain a stable tripod foot and keep your weight loaded over the working leg. Inhale as you press firmly through the foot and step up, extending your hip while keeping the knee slightly soft. Exhale as you lower with control, maintaining weight through the working leg.

C2

90/90 seated lateral lat pulldown

2-3

8-10/es

2112

Long band

1min 30s

Set up in a 90-90 seated position sideways to the band attachment, with the band anchored securely above you and your non-working hand supported on the floor. If more comfortable, sit on a pillow, block or elevated surface for additional support. Inhale as you pull the band down, leading your elbow toward your hip. Pause for 2 seconds. Exhale as you slowly return, reaching back toward the attachment point and controlling the band throughout.

D1

Single-arm DB overhead march

2

8-10/es

Controlled

5-6

Reach one arm with one dumbbell overhead and maintain ribs atop hips with a stable trunk. Keep the opposite arm slightly out for stability. Inhale as you lift one leg, then exhale as you return the foot to the floor. Alternate legs while maintaining the dumbbell overhead.

D2

Seated banded abduction

2

12-15

1111

Short band

1min 30s

Sit tall on a bench with your feet firmly grounded and a band positioned above your knees. Maintain a stacked position with ribs atop hips. Inhale as you press your knees outward against the band. Exhale as you slowly return, maintaining gentle tension on the band throughout.

day 3

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.

Deep squat knee drive

1-2

4-6/es

Lower into a squat depth that feels comfortable, using a bench or other support if needed. Maintain gentle outward pressure with your elbows against the inside of your knees as you shift from side to side, allowing the heel on the side you’re shifting toward to lift naturally. Move slowly and stay within a comfortable range.

Kickstand hip airplane

1-2

6-8/es

Set up in a kickstand position with most of your weight over the front leg and the rear toes lightly supported. Hinge into the standing hip with a soft knee. Inhale as you lead with the hip and rotate inward. Exhale as you press through the standing foot and rotate the hip back open.

Lateral hip shift t-spine rotation with ball

1-2

6-8/es

Set up in a wide stance and shift your weight into one hip, maintaining full foot contact. Inhale as you rotate through your upper back and reach the ball toward the ceiling, following it with your eyes. Exhale as you slowly return.

FULL BODY STRENGTH

order

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

2-DB Sumo RDL

2-3

6-10

4111

5-7

2min

Set up in a wide stance with two dumbbells between your legs and toes slightly turned out, keeping your knees tracking in the same direction as your toes. Hold the dumbbells with long arms and keep them close to your body. Inhale as you slowly push your hips back, maintaining a soft bend in your knees and lowering only as far as feels comfortable. Exhale as you press firmly through your feet and drive your hips forward to return to standing.

B1

1/2 kneeling banded lat pulldown

2-3

8-10/es

2112

Long band

1min 30s

Choose a comfortable elevation and use support as needed. Maintain a stable tripod foot and keep your weight centred over the standing leg. Inhale as you step down and rotate toward the standing leg, lightly tapping the floor. Exhale as you press through the standing foot and return to the starting position.

C1

Supported lateral step-down with rotation

2

8-10/es

2121

6

Choose a comfortable elevation and use support as needed. Maintain a stable tripod foot and keep your weight centred over the standing leg. Inhale as you step down and rotate toward the standing leg, lightly tapping the floor. Exhale as you press through the standing foot and return to the starting position.

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

1/2 kneeling DB press with overhead reach

2

8-10/es

2111

5

Set up in a half-kneeling position with ribs atop hips. Inhale as you press the DB forward and reach overhead, maintaining your stacked position. Exhale as you lower the DB with control and bring it back toward your body.

D2

Standing banded single-arm triceps extension

2

8-10/es

2121

Long band

1min 30s

Anchor the band securely in front of you, slightly below shoulder height, and stand with your non-working hand supported. Keep your knees soft, gently shift your hips back and lean forward into a comfortable position. Inhale as you extend your working arm behind you, straightening your elbow and engaging your triceps. Exhale as you slowly return to the starting position with control. Keep your upper arm stable throughout the movement.