empowered
motherhood
through
movement
program plan
weekly foundations
(AIM FOR 2+ TIMES PER WEEK)
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Exercise
.avif)
sets
reps
video
COACHING CUE
Wide knees child’s pose with birth ball
1-2
6-8b
Set up in a wide-knee kneeling position with your arms supported on the birth ball. Lean forward into the ball as far as comfortably allows and relax into the position. Inhale slowly through your nose, allowing 360° expansion through your ribcage, sides and back, while allowing your pelvic floor to lengthen and relax. Exhale gently through your mouth, allowing your deep core and pelvic floor to gently engage. Continue breathing slowly and diaphragmatically throughout.
1/2 kneeling diagonal rollout with birth ball
1-2
6-8/es
Set up in a diagonal half-kneeling position with the birth ball in front of you. Inhale as you shift your hips forward and reach your arms forward, allowing the ball to roll away from you. Exhale as you shift your hips back and return to the starting position. Move slowly and work within a comfortable range of motion throughout.
Standing IYT
1-2
6-8
Stand with soft knees and a slight forward lean, maintaining a stacked position through your ribs and pelvis. With long arms, intentionally reach and draw the shape of an I, followed by a Y, then a T. Move slowly and with control, focusing on reaching through your arms while keeping your trunk stable. Breathe naturally throughout.
Standing hip circles
1-2
6-8/es
Stand tall with your feet comfortably positioned and knees soft, placing your hands on your hips. Slowly circle your hips through a comfortable range of motion, keeping the movement smooth and controlled. Complete the rotations in one direction, then reverse the movement and repeat in the opposite direction. Breathe naturally throughout.
Staggered stance multi angle pronation drill
1-2
6-8/es
Keep the front foot grounded with a stable tripod foot and relaxed toes. Slowly shift your weight forward over the front foot, allowing the knee, hip and pelvis to follow the direction of the movement and the arch to soften naturally as you load. Explore all three angles with control, feeling the pressure move through the foot.
Day 1
WARM-UP
Exercise
Sets
reps / time
video
COACHING CUE
Standing hip CAR
1-2
4-6/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.
Lateral kneeling adductor rock
1-2
6-8/es
Set up in a lateral kneeling position with one knee supported on the floor, the opposite leg extended out to the side, and both hands supported on the floor. Inhale as you shift your hips back, feeling a comfortable stretch through the hip and adductor. Exhale as you shift your hips forward and return to the starting position.
Lateral hip shift with contralateral knee tap
1-2
8-10/es
Set up in a wide stance and shift your weight into one hip, maintaining full foot contact and a stable tripod foot on the standing leg. Inhale as you shift and reach the hand toward the opposite knee. Exhale as you press through the standing foot and return to the starting position.
Seated t-spine rotation
1-2
6-8/es
Sit on a bench/box and reach same side hand toward the same side ankle. Inhale as you rotate your ribcage 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
1-DB paused goblet squat
2-3
5-6
2211
5-7
2min
Hold one dumbbell close to your chest and set your feet in a comfortable squat stance. Maintain full foot contact and create space for your belly. Inhale as you lower into your comfortable squat depth. Pause for 2s in the deepest position. Exhale as you press firmly through your feet and return to standing. Use a bench, box or ball underneath if preferred. Optional: If you’re experienced with barbell squats and they still feel comfortable, you can perform a barbell back squat instead.
B1
Bench-supported single-arm DB row
2-3
6-10/es
2112
5-7
1min 30s
Set up with one knee and the same-side hand supported on the bench, with the opposite foot firmly grounded. Inhale as you row, leading your elbow toward your hip without bringing the elbow higher than your trunk. Add a 2s pause at the top. Exhale as you lower with control into a long reach.
C1
Supported split squat
2
4-8/es
2111
5-6
Hold on to support and centre your weight over the front leg, maintaining a stable tripod foot. Inhale as you lower, allowing comfortable knee-forward travel and going only as deep as feels good. Exhale as you press through the front foot and return to standing.
C2
Seated biceps curl
2
6-10
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.
D1
Seated abduction machine 1/4 reps
2
10-15
Controlled
5-6
Sit tall in a stacked position with a strong grip on the handles. Use a slightly lighter load and press your knees outward into the end range. From there, perform small, controlled ¼ reps, maintaining tension throughout. Keep the movement dynamic and continue breathing naturally without holding your breath.
D2
1/2 kneeling cable Pallof press
2
6-10/es
2111
5
1min 30s
Set up in half-kneeling with the leg furthest from the cable in front and maintain ribs atop hips. Inhale as you press the cable straight forward, resisting rotation through your trunk. Exhale as you slowly bring your hands back toward your body.
day 2
WARM-UP
Exercise
sets
reps / time
video
COACHING CUE
Kneeling glute hinge
1-2
6-8b/es
Set up with the working-side knee elevated on a block and both hands supported on a bench. Inhale as you shift your hips over the elevated knee and hinge until you sense a stretch in your glute/hip. Maintain the position and bring the opposite leg across behind you to deepen the stretch. Hold the position and breathe diaphragmatically, allowing your body to relax into the stretch.
Adductor thread the needle
1-2
6-8/es
Set up with one leg extended to the side, maintaining heel contact with the floor. Exhale as you thread one arm underneath your body, rotating through your upper back. Inhale as you open and reach toward the ceiling, following your hand with your eyes and allowing your ribcage to expand into the rotation. Keep the movement slow and controlled.
Three-way hip shift tap
1-2
6-8/es
Keep most of your weight over the standing leg, with a soft knee, as you sit back into the hip. Reach the opposite foot to tap the floor in front, to the side and slightly behind you. Maintain full foot contact on the standing leg and breathe naturally throughout.
Standing open-book t-spine rotation
1-2
6-8/es
Set up in a staggered stance with the leg furthest from the wall in front and reach both arms forward. Inhale as you rotate the arm on the same side as the standing leg up and around, following your hand with your eyes as you open through your upper back. Exhale as you slowly reverse the movement back to the starting position.
FULL BODY STRENGTH
ORDER
Exercise
sets
reps
tempo
rpe
rest
video
COACHING CUE
A1
2-DB Sumo deadlift
2-3
6-10
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. If you still feel comfortable lifting with a barbell, you can use this as an option, elevating the barbell on boxes at a comfortable height.
B1
MAG grip lat pulldown
2-3
6-10
2111
5-7
1min 30s
Sit tall with ribs atop hips and take a comfortable grip on the MAG attachment. Inhale as you pull toward your upper chest, maintaining a slight forward intention through your elbows to engage your lats. Exhale as you slowly extend your arms overhead with control.
C1
Seated hamstring curl
2
6-12
3111
5-6
Sit comfortably in the machine with a strong grip on the handles. Inhale as you bend both legs, focusing on your hamstrings. Exhale as you slowly return with control.
C2
Seated lateral shoulder raise
2
6-10
2011
5-6
1min 30s
Sit tall with ribs atop hips and hold the dumbbells with a strong grip. Keep your elbows slightly soft. Inhale as you raise the dumbbells out to the sides to approximately shoulder height. Exhale as you slowly lower with control.
D1
Incline shoulder tap
2
6-10/es
Controlled
BW
Set up with your hands supported on a bench and feet on the floor, maintaining a long, stacked position. Inhale as you lift one hand and tap the opposite shoulder, resisting rotation through your trunk. Exhale as you return your hand to the bench, then alternate sides.
D2
Seated adduction machine
2
10-12
2111
5-6
1min 30s
Sit tall in a stacked position and maintain a strong grip on the handles. Inhale as you press your knees together with control. Exhale as you slowly return, resisting the weight throughout.
day 3
WARM-UP
Exercise
sets
reps / time
video
COACHING CUE
Four-point ball press
1-2
4-6/es
Set up in a four-point position with your hands under your shoulders and knees under your hips, with one hand resting on the ball. Maintain a neutral spine and pelvis. Inhale through your nose, allowing 360° expansion through your ribcage, sides and back. Exhale as you gently press your hand into the ball, feeling your deep core gently engage while keeping your body still. Inhale as you release the pressure, allowing your ribcage to expand while your pelvic floor lengthens and relaxes.
Seated DB halo
1-2
6-8/es
Sit tall with your feet firmly grounded and maintain ribs stacked atop hips. Hold the weight close to your body and guide it slowly around your head, keeping the movement controlled and allowing your shoulders to move naturally. Inhale as you rotate the weight around your head and exhale as you return to the starting position. Alternate directions between reps.
Wall-supported hip airplane
1-2
6-8/es
Lean slightly forward with both hands supported on the wall and centre your weight over the standing leg. Maintain a stable tripod foot and soft knee throughout. Lead the movement from the hip, keeping the standing knee stable. Inhale as you rotate your pelvis inward over the femur. Exhale as you press firmly through the standing foot and rotate the hip open, allowing your upper body to follow the movement.
1/2 kneeling t-spine rotational sweep
1-2
6-8/es
Set up in a comfortable half-kneeling position and rotate your trunk slightly toward the front leg, keeping one hand supported on the front knee. Inhale as you sweep the opposite arm up and around in a large circular motion, following your hand with your eyes. Exhale as you reverse the movement and return to the starting position. Move through the largest comfortable range your mobility allows.
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 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. If you still feel comfortable lifting with a barbell, you can use this as an option, lifting the barbell from the rack.
B1
Seated alternating DB press
2
6-10/es
2111
5-7
Set the bench to approximately a 30° incline and 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.
B2
Low elevation supported lateral step-up
2
6-10/es
2111
5-6
1min 30s
Stand beside a low elevation, approximately 10 cm, with support on the opposite side of the elevation. Inhale as you step one foot laterally onto the elevation, followed by the other foot. Exhale as you step back down one foot at a time with control. Use the support for stability throughout and adjust the elevation as needed for comfort.
C1
Seated cable face pull
2
8-10
2121
5-6
Set the cable high and sit tall with ribs atop hips. Inhale as you pull the cable toward your ears, leading with your elbows out to the sides. Exhale as you slowly return with control.
C2
Hip thrust
2
6-10
2112
BW
1min 30s
Support your upper back on the bench with both feet on the floor. Inhale as you press through your feet and extend your hips. Pause for 2s at the top. Exhale as you lower with control, maintaining your stacked position.
D1
Farmers carry
2
6-10/es
Controlled
5
1min
Hold a kettlebell or DB in each hand with a strong grip, lats engaged and ribs atop hips. Walk slowly and with control, maintaining a tall, stable position. Breathe continuously throughout each step without holding your breath.