Just because you have had a baby does not mean you have to settle for a basic strength program.

You've focused on your rehab, built a  foundation and now it's time to make real progress with your training. Whether you are 4 months postpartum or it's been years, I have a program that works for you at any stage of motherhood. Get back to what you love doing and thrive in the gym, life and motherhood.

THE PROGRAMS

BUILD

LIFT

You are atleast 4 months postpartum and have completed either my 12 week return to strength training program or have done your own core and pelvic floor rehab.

You are comfortable following a program yourself in the gym or at home, have no lingering symptoms and understand that this is NOT a rehab program. 
You are 9-12+ months postpartum, are TTC, or are female and want a program with more advanced strength that will support your pelvic health, long term performance and LIFE.

You are comfortable following a program yourself in the gym or at home, have no lingering symptoms and if pregnant, understand that this program may not be suitable beyond the 1st trimester. 

This is a gym program ONLY with the focus on a lower rep scheme and heavier lifting.

UPDATES COMING SOON

With this monthly program

YOU WILL HAVE:

A well rounded program that provides you with the tools to understand and approach your individual  training;

4 workouts per week delivered in the TrainHeroic app. Each workout includes mobility (warm up) strength and core and pelvic floor accessory work.

Exercise video demos for each movement, as well as guidance on reps, tempo, sets, rest and RPE. Modifications will be suggested and available within an exercise library.

Community support within the app. Share you successes with others, ask myself or the community questions specific to the program, your training or motherhood in general.

Access to my coaching within the app. Drop  me a message to ask a specific question about your training.




Video demonstrations, exercise notes, suggested reps and sets plus modifications for both equipment and intensity

view your upcoming workouts so you can plan ahead. 4 workouts a week split into upper, lower, two full body workouts  WITH GYM AND HOME OPTIONS.

log your weights and reps to keep track of your progress. Assess readiness prior to every session to factor in your recovery.  upload videos each month FOR ME TO REVIEW

MADE FOR THE MAMA AT EVERY STAGE 

TAKE THE GUESSWORK OUT OF YOUR TRAINING

Dumbbells

Resistance bands/CABLES (with high/low anchor points)

bench/box/step

stability ball

pilates ball








Must have:

WHAT EQUIPMENT YOU NEED:

Optional

BARBELL/Plates

CABLES

KETTLEBELLS

TRX (OPTIONAL)

NOTE: FOR THE ADVANCED PROGRAM YOU NEED ACCESS TO A GYM OR WELL-EQUIPPED GARAGE STYLE GYM WITH ALL THE EQUIPMENT LISTED 

Join BUILD

GYM

MEMBERSHIP PAUSED - UPDATES COMING SOON

JOIN LIFT

GYM ONLY

HOME

MEMBERSHIP PAUSED - UPDATES COMING SOON

follow along |

@EMSNELL