Reach Functional Fitness
Functional Training, Women's TrainingMoms spend the vast majority of their day caring for the needs of others. But often times, they neglect their own health. As a busy mom, you're often running on fumes and have very little time for training. The little bit of yoga you do once or twice a week in your bedroom when the kids are asleep is simply not enough.
Many moms want to train, but they lack the time and understanding of how they should train. Real talk: you've had a kid or four and your posture from late night baby feedings and running around with car seats has your left your body performing at sub-optimal levels.
We celebrate mothers and their hard work. So, we built programming with real-life applications that will help you carry, lift, twist, run, crawl, and move with your children with confidence.
The Busy Mom Series is a three-day strength and conditioning program for moms who need to get stronger, move more efficiently, and feel comfortable in their bodies.
If you're ready to learn new skills, build strength, and attain a functional body designed for the rigors of motherhood, then The Busy Mom Series is for you.
Series 1 Specs:
Skill Level – Beginner to intermediate. No Olympic Lifting experience required.
Equipment Needed - Barbells, dumbbells, kettlebells, pulley system, medicine/wall ball, sandbag, wall ball, BaseBlocks (optional), Air Bike, resistance bands, TRX.
Focus – General Physical Preparedness
Training Days per Week – 3
Program Length - 4 Weeks, but can be repeated if desired.
Excerpt from Day 1 Stability, Strength, and Toning:
Half Kneeling Single Arm DB Shoulder Press 3x15
Half Kneeling Single Arm Lat Pulldown 3x15
(superset) – You may substitute a bench for the BaseBlock
BaseBlock Incline Push-Up 3x10
BaseBlock Chair Dips 3x10
Excerpt from Day 5 High Intensity Strength Circuits:
(superset)
TRX Inverted Row 3x15
TRX Forward Leaning Rest 3x30sec
(superset)
Russian KB Swing 3x15
Tempo KB Squat 3x10
Features3 sessions per week
Must use App app to view and log training
Program Training
Warmup
A
Complete 2 Rounds of the Following: Dowel Passthrough x10 (can use pvc/broomstick/band) Alternating Bodyweight Lunges x10/leg Standing Arnold Press x10 @5-10lbs High Angle Banded Rear Delt Fly x10 w/light band
B
Half Kneeling Single Arm DB Shoulder Press
3 x 15
C
Half-Kneeling Single-Arm Lat Pulldown
3 x 12
D1
Barbell Push-Up
3 x 10
D2
Bench Dips
3 x 10
Bike and Farmer's Carry
E
5 Rounds: 10 Calories on the AirBike 50yd DB Farmer's Carry *Use heavier DBs. Don't go so heavy that you can't make it without dropping the weight.
Toning Circuit
F
4 Rounds: 25 Ab Mat Crunches 15/per Banded Donkey Kicks 20 Banded Glute Bridges
Post Workout Stretch
G
Complete Each Stretch For 20-30sec: Prone Shoulder There Needle Modified Pigeon (or full) Couch Kneeling Hamstring Tricep
Warmup
A
Complete 2 Rounds of the Following: Dowel Pass Through x10 Air Squat x10 DB Windmill x8/side @5-10lbs Single Arm Banded Shoulder Press x10/arm
B
DB Thruster
3 x 12
C1
DB Snatch
3 x 10
C2
Plank Shoulder Taps
3 x 30
D
Turkish Get Up
3 x 3
E
Seated Row
3 x 12
Jump and Push
F
5 Rounds: 12 Jump Squats (6/side) 25yd Sled Push - 120-150lbs total. *Rest 30 seconds between rounds.
Post Workout Stretch
G
Complete Each Stretch For 20-30sec: Pigeon Kneeling Hamstring Prone Shoulder Couch Modified Lat
Warmup
A
Complete 2 Rounds of The Following: Dowel Passthrough x10 Alternating Bodyweight Lunges x10 Lateral Lunges x5/side Band Pull Apart x10 Hinge Jump x5
B1
TRX Row
3 x 15
B2
Front-Leaning Rest (FLR)
3 x 0:30
C1
Russian KB Swing
3 x 15
C2
KB Tempo Goblet Squat
3 x 10
D1
DB Alternating Reverse Lunge and Curl
3 x 10
D2
Standing Arnold Press
3 x 12
E1
Tricep Pushdown
3 x 15
E2
Rope Hammer Curl
3 x 15
Post Workout Stretch
F
Complete Each Stretch For 20-30sec: Prone Shoulder Thread Needle Pigeon Kneeling Hamstring Extended Arm Lizard Modified Lat Tricep
Taylor Haney
USAW L1, Spartan SGX Coach, TBXM Advanced Youth Coach Obstacle Course Racer, Captain of Team Reach
