Nina Marie

PAIN FREE PROTOCOL

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THANK GOD • MOVE BETTER • LIFT STRONG • BUILD SHAPE • MOVE FAST “For in Him we live and move and have our being.” — Acts 17:28 30-minute sessions • Home friendly • Bodyweight to heavier dumbbells A progressive pain-free movement and strength experience for women who want to restore function, build an athletic hourglass shape, and care for the body as a gift from God. THE MISSION Restore First. Then Build. This program is not a test of how much discomfort you can tolerate. It is a four-week progression that teaches the body to hinge, squat, push, pull, brace, carry, lunge, and rotate with better control. Important: This is general fitness education, not medical diagnosis or treatment. Postpartum women, pregnant women, or anyone with significant pain, neurological symptoms, recent surgery, pelvic-floor symptoms, or medical restrictions should obtain individualized clearance.

Goal:
Progression

4 weeks program

Goal:
Progression

4 weeks program

Workouts

DAY 1 — PAIN-FREE NECK, SHOULDERS & POSTURE

5.0

DAY 2 — PAIN-FREE HIPS & GLUTES

5.0

DAY 3 — PAIN-FREE KNEES

5.0

DAY 4 — PAIN-FREE LOWER BACK

5.0

DAY 5 — PAIN-FREE FEET, ANKLES & BALANCE

5.0

Love this app!!! Every workout is challenging and I've had amazing results.

Carrie

Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.

Laura

Clear, strightforward, focused workouts that are enjoyable and effective.

Jess

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Stream Anywhere

Stream to your TV and laptop using Airplay, Chromecast, Firestick and Cast2Web.

Reminders

Set workout reminders to stay on track!

About Nina Marie

STRONG MOTHER FITNESS COACH

Welcome to STRONG MOTHERS LITTLE SAINTS! I am a mother, wife and fitness trainer. Staying healthy: mentally, emotionally, physically and spiritually is how I am able to tackle my day to day. I am here to motivate and encourage you to bring forth the best version of yourself. And to have fun doing it! My workouts will range from beginner/bodyweight to minimal equipment you can do at home to workouts you can take to a gym or do if you have access to multiple weights and barbells. I do not guarantee a quick fix because you only get out what you put in. So give it your best every time!

Frequently asked questions

What makes Playbook different? How do I know it will work for me?

If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.

I'm a beginner, is Playbook for me?

No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.

Do I need to purchase equipment?

It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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