Powered by Pregnancy Program

A guide for safe and effective fitness for week 8-week 40 of pregnancy, with an emphasis on prehab for your pelvic floor and core.

• 4 Days of core and pelvic floor strength exercises
• 3 Days include a cardio workout
• Pelvic floor relaxation
• Instructional video on how to use your breath, engage your core, and lift the pelvic floor
• Movement video library

Equipment Needs: 

Resistance Bands- Short and Long

Pilates Ball

Dumbbells 

Recover, heal, and get back to fitness the right way. Connect and strengthen again with your core and pelvic floor best interest in mind. 

• 3-4 Days of core and pelvic floor strength work that gradually takes you from gentle to more advance exercises and workouts as you progress through the weeks
• Pelvic floor relaxation
• Instructional video on how to use your breath, engage your core, and lift the pelvic floor
• Movement video library

Equipment Needs: 

Resistance Bands- Short and Long

Pilates Ball

Dumbbells 

High intensity and functional fitness based workouts, strength session, and continuing pelvic floor and core health for all of motherhood. 

• 5 Days of core and pelvic floor strength exercises and workout
• Pelvic floor relaxation
• Instructional video on how to use your breath, engage your core, and lift the pelvic floor
• Movement video library
• Scaling options
• Coaches notes 

Equipment Needs: 

Resistance Bands- Short and Long

Pilates Ball

Dumbbells 

Equipment Recommendations:

Resistance Bands- Short and Long

Pilates Ball

Dumbbells 

Kettlebell

Barbell

Box 

Bumper Plates

Rower

Bike

One hour class mom style! 

Warm up, strength and pelvic floor work, cardio, and cool down!

• What do I need? Yoga Mat and a short resistance band (easy or medium resistance)
• Where? 
• When?