No more generic advice like "just listen to your body" or a list of do's and don't. Pregnant bodies are strong, capable and can be appropriately challenged throughout each trimester. 

Your prenatal training goes beyond simply modifying movements. Develop an understanding of how to move your body to create balance in your pelvic floor, find more pelvic mobility and positions to encourage optimal positioning for baby during labor, how to navigate common dysfunctions like SPD/pelvic girdle pain, and set yourself up for a successful postpartum recovery. You do not have to spend 9 months feeling restricted, confused or fearful in the gym. 

Does this sound like you?

You’re overwhelmed by all the conflicting information out there about how to approach strength training through pregnancy

You’re feeling restricted in your workouts and frustrated with a list of ‘do’s and don’ts’ or ‘safe/unsafe’ exercises?

You’re spending time modifying a program that wasn’t designed for your pregnant body?

You’re feeling unsure how best to prepare for birth and your postpartum recovery?

WHAT IF INSTEAD YOU COULD :

Have a program designed with YOU in mind. Apply practical and applicable approaches to your training that align with your needs AND interest. 


Have resources and information to feel educated and empowered during this chapter of your life

Have a program that went beyond just 'pregnancy safe' exercises and a list of modifications and instead makes you feel strong, capable and confident all while making considerations for your pelvic/core health

Workout knowing that what you are doing in the gym is benefitting you, baby and a smoother postpartum recovery

Understand how to best prepare your body for childbirth
4 workouts per week; upper, lower and 2 full body.   Focusing on your main movement patterns; squat, deadlift/hinge, push, pull.With 70+ workouts to choose from.
Additional workouts that address hip, upper back, rib mobility, pelvic stability and pelvic floor relaxation techniques
Modifications, adaptations and lifting breakdowns for common compound movements and as well as  modifications. This covers breath, position, set up and alternatives 

36 WEEK STRENGTH PROGRAM

MOBILITY AND RECOVERY 

EXERCISE TUTORIALS

BIRTH PREP MOVEMENT SESSIONS

Targeted workouts for your 3rd trimester, to address pelvic & hip mobility and pelvic floor release, as well as support your babies position and open your pelvis for birth

WHAT'S INCLUDED

VIDEO DEMONSTRATIONS

for every exercise, including form notes and modifications to allow you to tailor the program to your body. 

IN-APP MESSENGER

Access to me within the app to ask questions and your training and program. 

TRAIN FOR MOTHERHOOD AND FEEL STRONG IN PREGNANCY

CHOOSE A PROGRAM BASED ON YOUR TRIMESTER

This program starts from week 5 of pregnancy and takes you through all the way to through to week 41. It includes 4 workout options per week (over 70 workouts) that progress you through each trimester, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep. 

This program starts from week 13 of pregnancy where (hopefully) you see an increase in energy, and takes you through until week 41. It includes 4 workout options per week that progress you through both trimesters, from strength, pelvic stability, core and pelvic floor strength, relaxation techniques and birth prep. 

It's never too late to start! This program starts at week 28 of pregnancy. The 3rd trimester workouts will gradually taper over the weeks to match your energy levels, with a large emphasis on birth prep, pelvic mobility, pelvic stability and relaxation techniques. We train for enjoyment and to feel good.

Buy now $220

Buy now $180

Buy Now $110

** this is a DIY, self paced program (not a follow along) and  there are no refunds

ALL TRIMESTERS

2nd & 3rd trimester

3rd trimester & BIRTH PREP

Preview the program

TRY A WORKOUT FROM EACH TRIMESTER

CLICK HERE

Dumbbells

Resistance bands/CABLES (with high/low anchor points)

bench/box/step

stability ball

pilates ball








MUST HAVE:

WHAT EQUIPMENT YOU NEED:

OPTIONAL:

BARBELL/Plates

CABLES

KETTLEBELLS

TRX (OPTIONAL)

- ABIGAIL

"Finding your program was a life changing moment for me. I don't have to worry about my workouts because they are already made up and tailored to my stage in pregnancy, and I didn't have to worry about doing too much or too little. Your program helped give me more grace to myself than ever before, find more balance in my life and give more mental energy to things that actually matter. All of that to say, thank you. Thanks for putting your heart into a workout program that helps expecting mommas and sets them up to succeed in one of the most physically challenging events of life - giving birth."

WHAT PEOPLE ARE SAYING:

- JULIANN

"Emily is an incredible trainer. She kept me moving throughout my pregnancy. I am confident that her programming was a huge contributing factor for why my pregnancy was so easy, my delivery was quick and my recovery from pregnancy and delivery were so fast. I could not imagine being pregnant or recovering without her. I cannot sing her praises enough!"

WHAT PEOPLE ARE SAYING:

- KYLEE

"It's amazing. Since I have started I feel so much better. My joint pain and round ligament pain have decreased so much. Thank you for creating a great program that still incorporates lifting heavy. I love my gym time"

WHAT PEOPLE ARE SAYING:

- SARAH

"'I'm really digging the workouts so far. It feels AWESOME to get a proper workout in while pregnant and feel confident that I am not doing anything inappropriate for where I am at"

WHAT PEOPLE ARE SAYING:

ALL TRIMESTERS

36 weeks of prenatal workouts, for all trimesters starting at 5 weeks

2ND & 3RD TRIMESTER

Week 13 to week 41 of pregnancy

Buy now $180

3RD TRIMESTER ONLY

week 28 to week 41 of pregnancy

Buy Now $110

**please note this is a DIY, self paced program (not a follow along) and  there are no refunds

Buy now $220

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

Both. Exercises will either be listed as variations, and the video demonstration will show you what options you have. Or for some exercises, equipment and level modifications are shown within the notes and all you have to do is swap the exercise from the library provided

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

You will need: dumbbells (varying weights), resistance bands/cables that can attach to a high or low anchor point (door anchors work great for home), a box/step or bench, birth ball, pilates ball, mini bands. If you are gym based, you will also be using a squat rack and barbell.

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

No, this is a self paced, DIY program. You will have video demonstrations of every exercise but I am not doing the entire workout with you on a screen. I have found they do not work well in gym based settings.

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

I would encourage you to opt with my custom programs if you are struggling with pelvic pain for more one on one guidance. HOWEVER, I have designed this program with pelvic pain in mind, and provide plenty of modifications and suggestions for those that are experiencing symptoms.

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

This program is suitable for all levels, but I would encourage that you are confident with your main movement patterns prior to starting. If you need more guidance, you would be better suited for a 1:1 program. Although, this program does comes with plenty of instructions, demonstrations and extra information to help you nail your form.

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

Upper, lower and x2 full body workout. From weeks 35+ you will also have an extra workout per week focusing on birth prep mobility and pelvic floor relaxation techniques.

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

If you are noticing any symptoms like: pain, straining/discomfort, coning/doming (and cannot correct it with suggestions I provide), leaking, pelvic heaviness, etc. Then it is a sign the exercise is beyond your current capabilities ( and thats ok). I break this down more in the 50+ page PDF provided alongside the program.

FAQ

IS THIS A HOME OR GYM BASED PROGRAM?

WHAT EQUIPMENT DO I NEED FOR THE PROGRAM?

IS THIS A FOLLOW ALONG PROGRAM?

how i do i know if i am doing exercises correctly?

WHAT ARE THE EXERCISE SPLITS EACH WEEK?

DOES THIS PROGRAM WORK FOR SOMEONE WITH PELVIC PAIN?

HOW DO I KNOW WHEN IT IS TIME TO MODIFY?

DO YOU PROVIDE ANY FURTHER GUIDANCE WITHIN THE PROGRAM?

Each purchase comes with a 50+ page PDF download with a TON of resources and education within it to help guide you through this program. Alongside that, you will have direct access to me within the app to answer any questions you may have about the program.

follow along |

@EMSNELL