The Get Mom Strong Programs

SLAM Bridge

LEVEL 01 - STRONG LIKE A MOTHER SERIES

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What is the goal of this program?

The goal of SLAM Bridge is to “bridge the gap” between Core Basics and the more intense SLAM program. SLAM Bridge focuses on rebuilding and strengthening your body with 30-minute total-body workouts that blend strength and cardio. You will use the skills learned in Core Basics, and will apply this breath and core/pelvic floor work to some fun and sweat-inducing total-body workouts.

How do I know I’m ready for SLAM Bridge?

If you have completed all six levels of Core Basics and feel confident in the skills gained during that self-paced program, you are likely ready. Remember to listen and respect your body. Think of all workouts as a template. You can always modify as needed.

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

There is no one-size-fits-all answer, but in general…yes. SLAM Bridge workouts are designed with the “mom core” in mind. That said, everyone is individual and their healing is, too. Watch for warning signs that your body isn’t managing the workload and always modify as needed. 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?

It is generally safe for pregnancy if you have a doctor’s clearance to exercise. However, you might want to check out SLAM Pregnancy. This program is tailored to each week of pregnancy, bringing you customized workouts, plus a variety of health tips from a variety of pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

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 many days a week do we workout?

SLAM Bridge is a 2 days of work, 1 day of rest cycle. Be sure to check in even on rest days. The programmed rest days give you tips on activities of daily living, nutrition, and mindset!

How long are the workouts?

SLAM Bridge packs it in and makes the most of your time. Workouts are 30 minutes.

How challenging are the workouts?

This program is great for those who are more newly postpartum or just starting (or restarting) their fitness journey. You will get sweaty. You will get endorphins. You will curse me sometimes. But, this program is achievable for most beginners. It is the “bridge” to the more intense SLAM program.

Do I need cardio in addition to your program?

That is up to you. For most, SLAM Bridge 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. Please take at least two rest days each week!

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

SLAM Bridge is 12 weeks.

How are the workouts presented?

Once you are a member, you will simply log in at getmomstrong.com. You will then click on the workout program of choice. The dashboard saves your place and tracks your progress.

Each workout circuit comes with a series of videos. If the workout is for a certain number of reps, you will watch the tutorial videos and then complete the circuit on your own (not a “follow along”). If the circuit is for time, Ashley will often do the workout “alongside” you. The reason is, when a workout is for reps, you need to do it on your own to respect your own pace, and to watch your body and tune in with your core. When the workout is for set time, you can still respect your pace and do it alongside Ashley.

Do I get access to all the programs when I subscribe?

Yes! You will have access to Core Basics, SLAM Bridge, SLAM SLAM Advanced, SLAM Pregnancy, as well as a nutrition guide and a private Facebook group!

SLAM

LEVEL 02 - STRONG LIKE A MOTHER SERIES

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What is the goal of this program?

SLAM is designed to take your fitness next level, but to do so 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. The program blends strength and cardio, in a fully packed 45-minute sweat session.

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?

Check out SLAM Pregnancy. It is included with your subscription, and is tailored to each week of pregnancy. SLAM Pregnancy brings you workouts for each week of pregnancy, adapting to your changing body. Plus, you’ll receive a variety of health tips from pelvic floor physical therapists, an OB/GYN, doula, and other birth professionals.

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 schedule 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. Conversely, you can make it more challenging by increasing the weights or taking fewer rests.

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. Make sure to take two legitimate rest days per week, as your body will respond better, recover quicker, and you will ultimately see more gains!

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

The program is 24 weeks.

SLAM Advanced

LEVEL 03 - STRONG LIKE A MOTHER SERIES

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Who is this program for?

This program is next level! You’ve completed Core Basics, and SLAM, and now you are ready to progress to more challenging and less modified movements. This program has a similar feel to SLAM, but the workouts are more intense. Challenge your body in a way you didn’t think possible.

How do I know I'm ready for SLAM Advanced?

  1. You’ve completed Core Basics and SLAM.
  2. Your breathing and core engagement is becoming “second nature.”
  3. You can hold core engagement for longer periods of time without bearing down.
  4. You feel ready to incorporate some more jumping, flexion, and fully prone movements back into your routine.

How long are the workouts?

Workouts are 45-60 minutes and contain a mix of metabolic conditioning, strength training and core-specific work.

What equipment do I need?

You will use the same equipment that you used in SLAM, plus a medicine ball. Here is the list.

How challenging are the workouts?

These workouts are hard. Listen to your body, and only progress as you are personally able. The goal is to take you right to your individual threshold, but to work there–safely.

How long is the program?

SLAM Advanced is 28 weeks.

How many days a week?

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

Is this program for home or the gym?

Either! You can complete the program with minimal equipment at home, but you can also do it in the gym. The program uses dumbbells, but you can use a barbell if you have access to one and want to increase your weight.

Core Basics

LAY THE FOUNDATION

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What is the goal of this program?

Core Basics is a straight-forward guide with six workouts that help to restore the mind-muscle connection with the core/pelvic floor. You will receive six follow-along videos, plus tips on how to check yourself for diastasis recti, prolapse, C-section scar mobilization, and other important tips on how to gain functionality in your body.

How long is the program?

This program is intentionally designed to be self-paced. When things “click” for one person, may differ from another person. You will work each level until you feel confident, don’t see doming from your core, or pressure or bulging in the vagina, or leaking from the vagina or anus. Always work within your threshold, but keep progressing and challenging yourself. Each of the six levels takes approximately 15 minutes to complete.

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

Yes! The skills you learn in this program are the foundation for EVERYTHING. This program is designed to teach your to manage intra-abdominal pressure—key in healing diastasis recti, prolapse and reducing incontinence.

If possible, also see a pelvic floor physical therapist!

Is this program safe for pregnancy?

Yes, it is. However, you might want to check out SLAM Pregnancy. This program has its own version of Core Basics, as well as workouts tailored to each week of pregnancy. And, it was built with the help of a variety of pelvic floor physical therapists, and a variety of other birth professionals.

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 many days a week do we workout?

Core Basics is self-paced. A great goal is to do the workout 5 days a week.

How challenging are the workouts?

These will not be too physically demanding, but they are very mentally demanding. Reconnecting your mind with those often hard-to-find muscles can be frustrating and humbling. Many women have had “backwards” breathing patterns for decades! But please know that it pays great dividends.

Do I need cardio in addition to your program?

While you are in the initial healing phases of Core Basics, please avoid high-intensity activity. Uphill walking is great. It will help strengthen your glutes, provide cardiovascular work, and get you some much-needed endorphins. As hard as it is to be patient, it is important to master the skills of Core Basics before jumping into higher-impact activities. Yes, running is actually very “high-impact”!

Once you build your core and restore that mind-muscle connection, the SLAM programs will give you a great mix of strength and cardio.

What equipment do I need?

Here is a list of equipment needed.

How long is the program?

The program is six levels, and is designed to be done at your own pace. Healing and core connection is very individual. For some women, the skills are quickly mastered after only a session or two at each level. For others, it may take a few weeks before each exercise clicks. Remember to be patient with yourself.

How are the workouts presented?

Each of the six videos is done alongside Ashley. You will stay on each level until you feel ready to progress.

To access the videos and information after purchase, simply login at getmomstrong.com and then go to Core Basics at the top of the page.

Still have questions?

Please email [email protected].

Want to know More?

We would love to connect!

EMAIL ASHLEY