MUM HOURS
PROGRAM FOR PREGNANCY AND POSTPARTUM
Whether returning to training, or just starting out, our Mum Hours program is suitable for women no matter where you are in your fitness journey. Staying active during pregnancy and the early postpartum period can provide incredible benefits for both your body and mind—when done safely and with care.
Supported by Coach Jamie (3x CrossFit Games Team athlete 2015, 2016 and 2018), the program is specifically designed to support women who are keen to be active and fit for their own wellbeing. In keeping with the Dad Hours values, the program has workouts that are quick and effective so you don't have to spend hours in the gym.
Whether you’re a seasoned athlete or new to physical activity, it’s essential to prioritise factors like pelvic floor and core health when planning your workouts. Every pregnancy and recovery journey are unique, so your exercise routine should be adjusted to meet your specific needs and adapt to your body’s changes. The Mum Hours program offers suggestions for modifications so you can train no matter your level of ability.
What's Included?
When you join you will get access to all the Dad Hours programs. Instead of Dad WOD each day, you will have Mum WOD plus access to 7 other programs, this means that you can move between programs at any time to suit your needs.
Programs:
-Mum WOD (daily workout for pregnant and postpartum women)
-Cardio Club
-Strength Club
-Run Club
-Shift Sessions
-Olympic Lifting
-Power Hour
-Dad BOD (accessory work)
Read more about the programs here
Frequently Asked Questions
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Membership subscriptions are the same as Dad Hours and auto renew. You are welcome to cancel at any time.
Month to month $19
3 monthly $54
6 monthly $100
Annual $180
Emergency Services and Military $15/month
To cancel your Dad Hours membership, email admin@dadhours.com
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Our pregnancy and postpartum coach, Jamie, offers one on one support through her business Bump to Barbell. We highly recommend an initial consultation with Jamie as she will be able to advise you on training based on your individual circumstances.
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As with Dad Hours - you can get started with a set of dumbbells! For some of the core and pelvic floor specific exercises a
small/looped resistance (booty band) and a longer resistance band (one long
piece so you can tie and adjust is ideal) are helpful and cost effective. A Pilates ball will also be used from time to time.
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Generally, you can start when you are feeling ready to as long as you have been cleared by your health professionals. This is usually following your six week check up.
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Both memberships include 8 programs: Cardio Club, Run Club, Strength Club, Dad BOD, Shift Sessions, Power Hour, Olympic Lifting plus then you will get access to either Dad WOD or Mum WOD pregnancy and postpartum. The Mum WOD track is adapted from the Dad WOD track but with safe movements and appropriate modifications. A Mum Hours membership will also give you exclusive access to the Mum Hours Members' private Facebook page. We will also send ocassional emails that are specific to Mum Hours members.