Plan Overview
30+ WEEKS

Strong like a Mother

Let’s go beyond the basics of heel taps and pelvic tilits. This program is intended to get you back into higher level of fitness keeping in mind the special considerations of the postpartum body (and postpartum is forever, ladies!). Total body workouts are quick, effective, and all centered around building strength in you pelvic floor and core, flattening your tummy, reducing back pain, and getting you feeling strong as a mother!

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Strong like a Mother

Let’s go beyond the basics of heel taps and pelvic tilits. This program is intended to get you back into higher level of fitness keeping in mind the special considerations of the postpartum body (and postpartum is forever, ladies!). Total body workouts are quick, effective, and all centered around building strength in you pelvic floor and core, flattening your tummy, reducing back pain, and getting you feeling strong as a mother!

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Program equipment

Getting the right the equipment is made easy. Check out ashley’s recommendations to make the most of your workouts.

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FAQs

What is the goal of this program?

The goal of this program is to “bridge the gap,” getting you back into higher intensity exercise again-safely and progressively. SLAM brings all the fun of  HIIT, or bootcamp style classes, but with focus on your protecting and strengthening your core and pelvic floor. While the workouts are total body and progressively more intense, SLAM coaches you on core and pelvic floor functionality each step of the way.

How do I know I'm ready for SLAM?

You’ve Completed the following:
  1. All six levels of Core Basics.
  2. Re-established the mind-muscle connection with your core through pelvic floor physical therapy and/or you’ve completed the Core Basics program.
  3. You understand the signs and symptoms to watch for during a workout (coning or doming from the midline of the abs, feelings of pain or pressure in the vagina, leaking, etc.).
  4. You have a mindset that allows you to regress an exercise when your body needs it.

Are these workouts safe for diastasis recti and/or prolapse?

There is no one-size-fits-all answer, but in general…yes. My workouts are designed with the “mom core” in mind. That said, everyone is individual and their healing is, too. Head to the program introduction page to watch the “Is this exercise safe?” video.  In general, watch for warning signs that your body isn’t managing the workload. Doming from your abs, feelings of pain or pulling or a heaviness in the vagina, and/or fecal or urinary leaking are all signs your body isn’t ready for that particular movement…yet!

Is this program safe for pregnancy?

Ask a doctor!! While the program is not designed specifically for pregnant women, in general, the movements programmed are safe for most in pregnancy. Training the deep abdominals is very beneficial during pregnancy. Be cautious of movements on your back as you may feel lightheaded. Simply adding a pillow below your shoulders and head is helpful. You will also want to avoid any movements face-down on your tummy. Be sure to listen to your body and check in with your doctor. A pregnancy-specific workout guide will be released March 2020.

Is this program safe while breastfeeding?

Yes. There are a couple important things to keep in mind. 1) Your body is still producing relaxin, a hormone that increases ligament laxity and can make you more prone to injury. Be extra cautious and mindful as you work through the program. 2) You need to ensure that you are getting adequate nutrition so that it does not affect your milk supply. Drink plenty of water and eat lots of Whole Foods.  Final note–you may notice more changes in your healing within a few months of weaning when your hormones regulate again. That said, enjoy this special time. It goes quickly in the grand scheme.

How long are the workouts?

Each workout is approximately 45 minutes, and contains a strength, cardio, and core component.

How many days a week do we workout?

SLAM is designed to be three days of work, with one day of rest. Every fourth day is a rest day. You can tailor the scheduling to meet your individual needs.

How challenging are the workouts?

They are intense, but can be modified. This program was designed to be the “What’s next” for women looking to challenge themselves again postpartum (postpartum is forever!). You can easily modify the intensity level to your abilities by doing fewer rounds, and/or lighter weights. Please tailor it to your needs.

Do I need cardio in addition to your program?

That is up to you. For most, SLAM is plenty! There is a combination of cardio and strength training. Workouts are total body. That said, if you enjoy a cardio activity such as running or cycling, you can certainly incorporate that into your fitness routine.

What equipment do I need?

Here is a list of equipment needed. The program can be done at home with fairly minimal equipment, or at the gym.

How long is the program?

The program is 25 weeks.

What people say about me

Umm I cannot even believe the changes that have been happening in my body!!! My belly is actually looking flat!!! What?!?!? I really did not believe that was even going to be a possibility again. Not to mention how freaking buff I’m getting. My separation has been stuck at 2.5 fingers (after going from 4+) for awhile and everyone told me it would most likely stay that way. Well I just measure and it is slightly wider that one finger!!!!! Thank you for showing me how freaking bad ass I can be!!!

W10/D3 ?

Amanda

Day 5, Um, a little bit of shoulders. I’m starting to feel so strong! Even my PF FT has noticed!

 

W4/D5 

Veronica 

As a longtime Crossfitter dealing with prolapse, this is the first postpartum workout I’ve done that actually makes me feel like my old self. Thanks!

 

W1/D1 

Kate

I absolutely LOVE your app. Thank you for taking the time to help all of us mom’s out in the world who love working out without the time to dedicate to the gym. I hated working out at home until now. I can’t thank you enough

 

Carabu 

Sexy Shoulders & Strong Core Absolutely the best! These exercises are a true gift from God through you! With this program, I finally feel confident that I can work out, strengthen by body and protect/strengthen my core?DR. I love that I can work at my own pace through a very specific program that hits every muscle. :clap::love_you_gesture:. So thankful for you!!

 

W1/D2

Kristan 

YES! Just finished W4/D4 of your program and have been LOVING it! The most challenging program I’ve done (and I’ve done a few), while also being protective and beneficial to my postpartum healing journey! Started seeing and feeling changes really quickly! So excited to continue to look and (more importantly) feel stronger and stronger! Thank you for all that you do! :heart:

 

W4/D4

Ems 

Hey Ashley! Just wanted to share something awesome with you. I took some measurements the week I started your program because I don’t love scales and also because I don’t love selfies either. So last week I decided to measure again, because it had been about three weeks since I started your program. Now I also have to say that I did not have a “perfect” three weeks. I had some junk food, drank some wine on multiple occasions because of Labor Day and some family celebrations, and I also skipped about 3-ish workouts. But! Despite all the mess-ups and poor eating and skipped workouts etc……

Here’s how many inches I lost in each place: True waist-1 Navel – 1.75…

 

Meg

Day 2: Quadzilla for life! :muscle: :leg: Who knew that by getting a killer strong core and getting those glutes to remember their job would eliminate back pain?!!! :exploding_head: totally amazing program Ashley!!!!! You help mommas everywhere feel stronger. You ROCK!

 

W1/D2

Tabitha

Day 5- Leg Day: Test yourself! That.Kicked.My.Butt. You are amazing. I’m feeling so much stronger. I haven’t iced my back or taken ibuprofen for low back pain in over a month. This program works. Thank you thank you thank you!!

 

W5/D5 

Terry

Super Sets with Cardio Accelerators My husband keeps complimenting my calves! I’ve never had definition in my calves!  

 

W5/D1

Sara

Shoulders (all with a side of core) The changes I’m seeing are unbelievable! I’ve never had so much muscle definition! Not even in my 20s 

 

 

W9/D3

Stacia

 Day 4-Lower Body, Upper Body Combos! Love that I can get in the best shape of my life with minimal equipment!

 

 

W10/D4

Stacia