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