empowered
motherhood
through
movement

program plan

weekly foundations

(AIM FOR 2+ TIMES PER WEEK)

Exercise

sets

reps

video

COACHING CUE

Right side-lying respiratory scissor slides

1-2

6-8

Lie on your right side with your hips and knees in a 90-90 position and feet supported against the wall. Place a block or foam roller between your knees and gently tuck your hips. Inhale through your nose as you pull your left leg back, maintaining gentle pressure into the block. Exhale fully through your mouth as you slowly return the left leg to the starting position, feeling your left oblique and adductor engage.

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.

90/90 seated 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.

Glute bridge with ball and reach

1-2

8-10

Lie in a hook-lying position with your knees bent and feet firmly grounded. Place a ball between your knees and reach both arms toward the ceiling, creating space through your upper back. Maintain gentle pressure into the ball. Inhale as you press through your feet and lift your hips as far as your mobility comfortably allows. Exhale as you slowly lower back to the starting position.

Seated toe spread rotations

1-2

8-10/es

Sit comfortably and place one foot across the opposite knee. Gently place your fingers between each toe, going only as far as feels comfortable while encouraging the toes to spread. From here, slowly rotate the foot in controlled circles through a comfortable range. Keep the movement intentional and gradually work into the toe spread as your mobility allows.

Day 1

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.

Frog rockback

1-2

8-10

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.

Lateral hip shift with knee tap

1-2

8-10/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 knee as you shift, then return to the starting position with control.

Side-lying open book

1-2

8-10/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

1-DB paused goblet box squat

2

4-5

2211

5-6

2min

Stand with your feet slightly wider than hip-width and maintain full foot contact. Inhale as you lower, allowing your knees to travel forward as your hips descend, bending through the knees and hips together. Pause for 2s on the box/bench while keeping tension through your legs, then exhale as you stand back up.

B1

Bench-supported single-arm DB row

2

8/es

2111

5-6

2min

Support one knee and your non-rowing hand on the bench, with the opposite foot firmly grounded a step away. Sit your hips back into a comfortable hinge and maintain a long spine. Keep a strong grip on the dumbbell, pressing your thumb toward your index finger. Inhale as you row, driving your elbow toward your hip, then exhale as you slowly lower the weight back down.

C1

Supported reverse lunge

2

6-8/es

2111

5

Maintain full foot contact on the standing leg and use the same-side hand for support. Inhale as you take a generous step back and lower with control, lightly tapping the back knee to the floor if comfortable. Sit into the hip of the standing leg while limiting excessive forward knee travel, then exhale as you push through the standing leg to return to the starting position.

C2

Standing 6-way lateral fly

2

6-8

Controlled

5

1min 30s

Maintain a tall, stacked position (ribs atop hips) as you raise your arms laterally to shoulder height, bring them forward, then reach overhead. Inhale through the upward sequence, keeping your ribs controlled, then exhale as you slowly reverse the movement back to the starting position.

D1

Bench-supported bird dog row

2

6-8/es

2111

5

Set up with one knee and the opposite hand supported on the bench, extending the free leg long behind you. Maintain a stable pelvis and ribs atop hips. Exhale as you row, driving your elbow toward your hip and feeling your deep core gently engage. Inhale as you slowly lower the weight, maintaining control and resisting rotation throughout.

D2

Seated hammer curl

2

6-8

3111

5

1min 30s

Sit tall with your elbows close to your body and palms facing inward. Inhale as you curl the dumbbells toward your shoulders, exhale as you slowly lower with control.

day 2

WARM-UP

Exercise

sets

reps / time

video

COACHING CUE

Supine alternating march with ball squeeze

1-2

6-8/es

Lie on your back with the ball held above your chest and your elbows slightly bent. Exhale and gently squeeze the ball as you lift one leg into a march, maintaining ribs atop hips and a stable pelvis. Inhale as you lower the leg and release the pressure on the ball. Alternate sides with control.

Adductor thread the needle

1-2

8-10/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.

Side-lying hip raise with ball

1-2

6-8/es

Set up on your side with your elbow underneath your shoulder, knees bent and the ball supported between your legs. Exhale as you gently press into the ball and lift your hips away from the floor, maintaining a long, stacked position. Inhale as you slowly lower your hips back down with control.

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.

FULL BODY STRENGTH

ORDER

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

1-DB Sumo deadlift

2

6-8

2121

5-6

2min

Set up in a wide stance with full foot contact. Push your hips back as you reach toward the dumbbell, keeping your arms long and shoulders positioned over the weight. Inhale as you press through your feet and use your legs and hips to stand tall. Exhale as you slowly lower the dumbbell, sitting your hips back and maintaining a long, neutral spine throughout.

B1

Lat pulldown wide grip

2

6-8

2111

6

2min

Grip the bar with a wide grip and sit tall with ribs atop hips. Inhale as you pull the bar toward your upper chest, keeping a slight forward intention through your elbows to engage your lats. Exhale as you slowly extend your arms overhead, controlling the weight throughout.

C1

Single-leg wall supported glute bridge

2

6-8/es

1111

BW

Maintain full foot contact with the wall and gentle core engagement throughout. Inhale as you press your foot firmly into the wall, using that pressure to drive your hips up. Exhale as you slowly lower your hips back down, maintaining control and steady foot pressure throughout.

C2

Hook-lying DB chest press

2

6-8

2010

5

1min 30s

Lie on your back with your knees bent and maintain gentle core engagement throughout. Keep your elbows at approximately a 35-45° angle from your torso. Exhale as you press the dumbbells straight up over your chest. Inhale as you slowly lower them back down, allowing your upper arms to gently meet the floor before the next rep.

D1

Incline shoulder tap

2

4-6/es

Controlled

BW

1min 30s

Set up with your hands supported on a bench and feet grounded, creating a long line from head to heels. Maintain gentle core engagement and keep your pelvis as still as possible. 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. Alternate sides with control.

E1

Seated adduction machine

2

8-10

2111

5-6

1min 30s

Sit tall with your back supported and maintain a comfortable stacked position. Grip the handles for stability. Inhale as you press your knees together with control, then exhale as you slowly return to the starting position, resisting the weight throughout.

day 3

WARM-UP

Exercise

sets

reps / time

video

COACHING CUE

Supine cross-connect

1-2

6-8/es

Keep your feet against the wall with heel pressure into the foam roller to engage your hamstrings. Extend one leg without locking the knee and bring the opposite leg into hip flexion. Exhale as you reach the opposite elbow toward the knee, feeling your oblique, hamstring and glute engage. Inhale and exhale while maintaining the position.

Deep squat knee drive

1-2

6-8/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.

Standing supported elevated hip hike

1-2

8-10/es

Stand on an elevation with support in front of you and keep the standing knee slightly soft throughout. Allow the opposite hip to drop as the foot reaches toward the floor, then lift the hip back up with control. Keep the movement focused through the pelvis without straightening the standing knee.

T-spine wall rotation

1-2

6-8/es

Set up in a half-kneeling position facing the wall with your hands behind your head. Rotate through your upper back, guiding your elbow down toward the floor as you turn over your front leg. Slowly reverse the movement to face the wall again, keeping your hips and lower body as still as possible throughout.

FULL BODY STRENGTH

order

Exercise

sets

reps

tempo

rpe

rest

video

COACHING CUE

A1

2-DB RDL

2

6-8

3111

5-6

2min

Keep your knees soft, dumbbells close and a strong grip. Inhale as you hinge, maintaining full foot contact and big-toe pressure and feeling length through your hamstrings. Exhale as you press firmly into the floor and return to standing.

B1

Cross-connect single-arm cable row

2

6-8/es

2111

5-6

2min

Support the opposite foot on the machine and reach slightly forward. Inhale as you row, keeping your elbow close to your body and rotating your forearm into a neutral grip. Exhale as you slowly reach forward, rotating your forearm back to the starting position.

C1

Short stance DB split squat

2

4-6/es

2111

5

Centre your weight over the front leg with the opposite foot positioned slightly behind. Inhale as you lower, allowing the front knee to travel forward and lightly tapping the back knee to the floor if mobility allows. Exhale as you return to standing. Optional: hold on to support for extra stability if needed.

C2

Seated Arnold press

2

6-8

2121

5

1min 30s

Sit tall with your feet firmly grounded and maintain ribs stacked over hips. Start with the dumbbells in front of you, palms facing toward your body. Inhale as you rotate the arms outward and press the dumbbells overhead. Exhale as you lower with control, rotating the palms back toward you as you return to the starting position.

D1

Suitcase march

2

6-8/es

Controlled

5

Stand tall with ribs atop hips and gentle core engagement, holding the weight on one side and extending the opposite arm slightly for balance. Inhale as you lift one knee, keeping your pelvis level and resisting any side-to-side movement. Exhale as you slowly return the foot to the floor.

D2

Standing cable triceps extension

2

6-8

3111

5

1min 30s

Stand tall with ribs atop hips and gentle core engagement, holding the weight on one side and extending the opposite arm slightly for balance. Inhale as you lift one knee, keeping your pelvis level and resisting any side-to-side movement. Exhale as you slowly return the foot to the floor.