Strength and Conditioning Program for Mums

There’s been a lot of commentary on my instagram (@hozackc or @intoyousfs) posts which look at “mummy moves”; the way a mum performs in the same way i used to look at athletes and their sports. In the Strength and Conditioning world, your program for any athlete is dictated by their sport:
– what do they need to move harder/faster and how do we get it there?
– what do we need to mobilise in order to make that movement easier (ie. so the athlete does not have to overcome their own body’s restrictions to successfully complete a movement).

Following this train of logic, what does a mum do daily? Remember that this will vary from person to person – is you mum a working mum? How many kids do they already have? Also, what repetitive movement patterns do you see starting to “take over” this person’s physiology? The most obvious is the “upper cross syndrome” where breastfeeding, cleaning, running around after gremlins shorter than her starts to pull her head and shoulders forward, with gravity doing the rest.


This program is a strength and conditioning program for some stereotypical “mummy moves” – both strengthening the mum for the task, and mobilising the mum to perform the task more easily.

Holding a baby in front of you – is also known as a front squat. Learn how to do it in the gym here!

Playing with your baby, known in the gym world as a squat press, can be learned here!

Making beds is transformed into the battle rope (below).

The woodchop i use to train a mum for getting their child in and out of the car, or picking them up from your ankles when you’re standing at the kitchen bench.

The above step ups are a classic “carry the baby home” and up the front stairs.

The above is a very wonky vacuum cleaner! See how the two match below.

Pulling a pram upstairs (above) and pushing a pram (below)

This one is classic “carry the shopping to the car“, as you can see in the link when i actually had to do it!

The old Clean and Press (above) is an answer to getting the bike on the bike rack. It is also a fundamental “deadlift” movement, which mums do excessively, whether cleaning up, lifting their kids, or loading/unloading the washing. In fact, i would argue that a deadlift is the first and most important movement of any mums life, and that bad lifting technique could be a major contributor to the chronic back pain that we see in this population over and over.

Now to finish, please enjoy my “rewind” movements, to make all the above easier!

Up and Down dog

Thoracic mobility

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