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 Plans

  • 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
$150/month

Includes a 7-day free trial

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 Plans

  • Early Postpartum Gentle Mobility and Reconnection Guide
    • Starting as early as Day 1 after birth
    • 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
$150/month

Includes a 7-day free trial

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

  • 3x/week full body strength workouts focused on progressive overload, roughly 45 minutes, with a streamlined option to shorten
  • 2x/week optional mobility and core connection routines
  • New training blocks every 6–8 weeks
$135/month

Includes a 7-day free trial

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.

Strong Mom Pregnancy Prep

  • 3x/week strength training with special focus on pelvic and core stability
  • 2x/week optional mobility and core connection routines
$135/month

Includes a 7-day free trial

Set yourself up for the most success during your preconception phase by getting strong now. This is a 12-week program, and you can shorten or extend it as needed for your TTC journey.

1:1 Training

  • Completely personalized to you—your stage of life, your goals, your challenges, your time constraints, and your equipment
$300/month

Includes a 7-day free trial

Current or Upcoming Challenges

Fall Strong Mom Challenge

Starts October 5

6 weeks focusing on building functional strength and connecting to the core, hips, and pelvic floor.

  • Virtual, self-paced format to fit your schedule and any fitness level. Workouts programmed by Erin Murphy, PT, DPT on an easy-to-use app.
  • 3 days/week strength, 30–45 minutes, with shorter streamlined workout suggestions as needed.
  • 2 days/week mobility and focused core connection.
  • Plus bonus educational content, accountability, encouragement, and support.
View the challenge page

Free Trial

All program subscriptions include a 7-day free trial. I want you to feel confident that it's a good fit for you, and that's how confident I am in the quality of the programs I offer.

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.