STRONG IN
MOTHERHOOD
The fitness subscription for moms
FIND OUT MORE
You've focused on your postpartum 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, the Lift with Emily app has a program that aligns with your unique fitness goals. Choose between 3 month to month programs or enjoy goal specific programs, to build consistency, strength and confidence in the gym, life and motherhood.
PROGRAMS
BUILD
LIFT
EXPRESS
A well rounded strength program aimed for the mom 4+ months postpartum with both gym, home or hybrid options. This incorporates more free weights/dumbbells (with the option for the barbell), can be scaled and is suitable for both beginner and advanced. Workouts include superset and tri set formats, the basic fundamental movements (Squat, hinge, push, pulls) as well as core, conditioning, mobility and recovery options.
WEEK CYCLES
4
Weekly Schedule
Upper
Full Body Push
Lower
Full Body Pull
SKILL LEVEL
All levels
GYM OR HOME
Both
WORKOUT LENGTH
35-45 minutes
EQUIPMENT
Dumbbells
Long resistance bands
Bench
Box/Step
Stability Ball
Kettlebell(s) (optional)
TRX (optional)
Cable Machine (optional)
Lat Pulldown (optional)
Barbell (optional)
Bumper Plates (optional)
MONTHLY
PROGRAMS
BUILD
LIFT
EXPRESS
A well rounded strength program aimed at the more seasoned lifter who is at least 6+ months postpartum and looking to gain muscle. Workouts include basic fundamental movements (Squat, hinge, push, pull, carry) with a barbell emphasis with a lower rep scheme. This program is suitable for you if you have access to a full gym, are comfortable using the barbell, have no lingering symptoms and are ready to feel your strongest self.
WEEK CYCLES
4
Weekly Schedule
Upper Body
Lower Body
Full Body
Glutes
SKILL LEVEL
Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
MONTHLY
PROGRAMS
BUILD
LIFT
EXPRESS
This program is aimed for the moms who are short of time and are looking to follow a structured program to rebuild their strength postpartum. This still follows progressive overload protocols and the fundamentals of a solid fitness program. Minimal equipment required - all you need are dumbbells and resistance bands.
WEEK CYCLES
4
Weekly Schedule
Upper Body
Lower Body
Full Body
Core Conditioning
SKILL LEVEL
Beginner-Intermediate
GYM OR HOME
Home
WORKOUT LENGTH
20-30 minutes
EQUIPMENT
Dumbbells
Long looped resistance band
High anchor point
Bench, box or step
MONTHLY
PROGRAMS
FOUNDATIONS
GROW YOUR GLUTES
Are you new to the gym? Or have you taken a long break from exercise or lacked consistency in your training? Foundations is designed to teach you the fundamentals of a successful strength program. We cover the basics, keep it simple and progress over time to give you confidence and success in the gym.
WEEKS
8
Weekly Schedule
Upper Body
Lower Body
Full Body
SKILL LEVEL
Beginner-Intermediate
GYM OR HOME
Both
WORKOUT LENGTH
35-45 minutes
EQUIPMENT
Dumbbells
Long resistance bands
Bench
Box/Step
Stability Ball
Kettlebell(s) (optional)
TRX (optional)
Cable Machine (optional)
Lat Pulldown (optional)
Barbell (optional)
Bumper Plates (optional)
GOAL SPECIFIC
PROGRAMS
FOUNDATIONS
GROW YOUR GLUTES
A intermediate-advanced strength program with an emphasis on growing your glutes - both strength and size. Growing strength and muscle takes more than just a few good lower body exercises. This program teaches you how to optimally train, recover and progressively overload your glutes. Upper body strength still included for a well rounded approach.
WEEKS
12
Weekly Schedule
Upper Push/Pull
Lower Body
Full Body
Glutes
SKILL LEVEL
Intermediate-Advanced
GYM OR HOME
Gym
WORKOUT LENGTH
45-60 minutes
EQUIPMENT
Dumbbells
Kettlebells
Squat Rack
Barbell
Bench
Box/Step
Cable Machine
Lat Pulldown
TRX
Leg Curl Machine (optional)
Leg Extension Machine (optional)
Hyperextension Machine (optional)
Medicine Balls (optional)
GOAL SPECIFIC
100+
Additional Workouts
The Lift with Emily subscription has a variety of conditioning, mobility, recovery workouts for specific muscle groups to do alongside your chosen program to keep your fitness routine well rounded and support your strength.
1000+
Instructional Exercise Videos
Exercise breakdowns with voice overs and form notes so you can confidently beform each movement with good form
monthly
$24.99
/ Month
Auto-billed monthly
Join today
Select the plan that works for you:
ANNUAL
$16.58
/ Month
$199 auto-billed yearly
Join today
Recurring billing: All subscriptions automatically renew unless canceled at least 24 hours before the billing period ends. Your access to the app remains through the billing cycle. Subscriptions are managed within the app
