Programs

Structured Support for Your Journey

Evidence-based programs built by a Doctor of Physical Therapy— designed to meet you exactly where you are.

Pregnancy

  • 2nd Trimester
    • 3x/week full body strength
  • 3rd Trimester
    • 3x/week full body strength
    • Birth prep circuit, daily as desired
  • Late 3rd Trimester & Birth Prep
    • 3x/week full body strength workouts, shortened
    • Mid-pelvis and pelvic outlet targeted routines
    • Labor prep cardio and relaxation
    • Birth prep circuit
$95/month

for specialized programming, direct access to a Doctor of Physical Therapy for questions and feedback on form, accountability and support through the ups and downs of pregnancy.

Postpartum

  • Early Postpartum Gentle Mobility and Reconnection Guide
    • Daily gentle mobility, core connection, breathing (most of which can be done in bed!), education, general activity progression recommendations for the early postpartum days
  • Postpartum Strength Weeks 6-14 Vaginal Delivery
    • FOUNDATIONS PP Daily-ish Mobility, Breathing and Core Connection
    • 3x/week strength workouts; Push, Pull, & Full Body Focus
  • Postpartum Strength Weeks 6-14 Cesarean Delivery
    • FOUNDATIONS PP Daily-ish Mobility, Massage, Breathing and Core Connection
    • 3x/week strength workouts; Push, Pull, & Full Body Focus
$95/month

for specialized programming, direct access to a Doctor of Physical Therapy for questions and feedback on form, accountability and support through your postpartum journey.

Moms in any phase of life

  • Start with Strength
    • 3x/week full body strength workouts with a new block every 8 weeks
$75/month

for programming rooted in evidence to get you strong, direct access to a Doctor of Physical Therapy for questions and feedback on form, accountability and support through the ups and downs of motherhood.

App Access

All programs are accessed via the easy-to-use Train Heroic app.

  • Direct access to ask Erin questions and get personalized feedback on your form
  • Detailed exercise video demos with instructions, tips, and cues
  • Recommended reps, sets, and load for every session
  • Help from Erin with modifications and progressions based on your individual needs
  • Easily track your progress session to session in the app
  • Accountability to stay consistent
Train Heroic app

Recommended Equipment

  • Dumbbells
  • Long resistance bands
  • Short looped resistance bands
  • Workout bench (can usually sub an ottoman, couch, box step, etc)
  • Large exercise ball (especially for 3rd trimester program)
  • Small pilates ball (can be subbed for a rolled up towel or pillow)

Not Sure Which Program Is Right for You?

Tell us a bit about where you are and what you're looking for. Erin will reply by email to help you find the best fit.