"Prenatal Strength" Program
Welcome to my Prenatal Strength Training Program!
This program is designed to be safe and effective throughout all 3 trimesters of pregnancy! To get the best results, begin this program in your first trimester of pregnancy.
There are 5 workouts PER “Trimester Series”.
So, Trimester 1 has 5 workouts, Trimester 2 has 5 workouts and Trimester 3 has 5 workouts. You can cycle through each workout throughout each trimester as many times as you can get through. I recommend doing strength training 3x/week and also incorporating other activity like walking, spinning and prenatal yoga.
At the beginning of each “Trimester Series” there will be an intro video indicating what intensity you should be working at to keep you and your baby safe… all while building your strength and stamina!
One thing to remember is how important it is to incorporate strength training into your prenatal regime. A lot of times we focus on what we need to STOP doing. Of course there are things that need to be modified which we’ll talk about throughout this program, but one thing we need to start focusing on is what we need to START doing in order to prepare our bodies for the stress of not only birth… but of early motherhood.
This program will help you thrive during your pregnancy, birth and into early motherhood… so you can focus on you and your baby…without being bogged down by pain or injury.
Equipment Needed:
-Mat
-5lb Dumbbells
-Booty Band
-Kettlebell (15-20lb)
-Theraband
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Introducing the "Prenatal Strength" Program!
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"Prenatal Strength" Program Intro
Welcome to my Prenatal Strength Training Program!
This program is designed to be safe and effective throughout all 3 trimesters of pregnancy! To get the best results, begin this program in your first trimester of pregnancy.
There are 5 workouts PER “Trimester Series”.
So, Trimester 1 has 5 workou... -
Trimester 1: Intro Video
Welcome to your 'Trimester 1' Introduction video.
The main goals of strength training throughout your first trimester is to build a solid foundation of strength and to practice neutral alignment and core activation.
Some things to keep in mind as we move forward in this trimester series are the ... -
Neutral Alignment & Core Activation Tutorial
Before we get started is it important to understand neutral alignment of the spine and core activation.
Make sure you watch this video to ensure you know how to activate your core and work the pelvic floor muscles! Strong pelvic floor muscles not only help during birth, but make recovery after bi... -
Trimester 1 Series: Workout #1
Welcome to workout #1 of the 'Trimester 1 Series'!
Remember, we are building a foundation of strength throughout the first trimester. Important fundamental movements include lifting, hinging, squatting and level changes.
We will be working at an RPE of 6-7/10 and will be doing 12-15 repetitions p... -
Trimester 1 Series: Workout #2
Welcome to workout #2 of the 'Trimester 1 Series'!
Remember, we are building a foundation of strength throughout the first trimester. Important fundamental movements include lifting, hinging, squatting and level changes.
We will be working at an RPE of 6-7/10 and will be doing 12-15 repetitions p... -
Trimester 1 Series: Workout #3
Welcome to workout #3 of the 'Trimester 1 Series'!
Remember, we are building a foundation of strength throughout the first trimester. Important fundamental movements include lifting, hinging, squatting and level changes.
We will be working at an RPE of 6-7/10 and will be doing 12-15 repetitions p... -
Trimester 1 Series: Workout #4
Welcome to workout #4 of the 'Trimester 1 Series'!
Remember, we are building a foundation of strength throughout the first trimester. Important fundamental movements include lifting, hinging, squatting and level changes.
We will be working at an RPE of 6-7/10 and will be doing 12-15 repetitions p... -
Trimester 1 Series: Workout #5
Welcome to workout #5 of the 'Trimester 1 Series'!
Remember, we are building a foundation of strength throughout the first trimester. Important fundamental movements include lifting, hinging, squatting and level changes.
We will be working at an RPE of 6-7/10 and will be doing 12-15 repetitions p... -
Trimester 2: Intro Video
Welcome to your 'Trimester 2 Series' of workouts!
During this trimester, we will focus on building strength and intensity.
I will also introduce 'intervals' with a 1:2 work to rest ration (ex: 1 min of work followed by 2 min of recovery). These intervals mimic the early stages of labor and will g... -
Trimester 2 Series: Workout #1
Welcome to workout #1 of the 'Trimester 2' Series.
For this trimester, the intensity has increased so we will be working at a 'Rate of Perceived Exertion' (RPE) of 7.5-8.5 / 10 and will be doing 8-10 repetitions for each exercise.
Remember, RPE refers to how hard an exercise feels to YOU. The sc... -
Trimester 2 Series: Workout #2
Welcome to workout #2 of the 'Trimester 2' Series.
For this trimester, the intensity has increased so we will be working at a 'Rate of Perceived Exertion' (RPE) of 7.5-8.5 / 10 and will be doing 8-10 repetitions for each exercise.
Remember, RPE refers to how hard an exercise feels to YOU. The sc... -
Trimester 2 Series: Workout #3
Welcome to workout #3 of the 'Trimester 2' Series.
For this trimester, the intensity has increased so we will be working at a 'Rate of Perceived Exertion' (RPE) of 7.5-8.5 / 10 and will be doing 8-10 repetitions for each exercise.
Remember, RPE refers to how hard an exercise feels to YOU. The sc... -
Trimester 2 Series: Workout #4
Welcome to workout #4 of the 'Trimester 2' Series.
For this trimester, the intensity has increased so we will be working at a 'Rate of Perceived Exertion' (RPE) of 7.5-8.5 / 10 and will be doing 8-10 repetitions for each exercise.
Remember, RPE refers to how hard an exercise feels to YOU. The sc... -
Trimester 2 Series: Workout #5
Welcome to workout #5 of the 'Trimester 2' Series.
For this trimester, the intensity has increased so we will be working at a 'Rate of Perceived Exertion' (RPE) of 7.5-8.5 / 10 and will be doing 8-10 repetitions for each exercise.
Remember, RPE refers to how hard an exercise feels to YOU. The sc... -
Trimester 3: Intro Video
Welcome to your 'Trimester 3 Series' of workouts!
During this trimester, we will focus on preparation for birth and for those early days of motherhood! The main goal here is to maintain the strength we've gained throughout this program.For this trimester, we will be working at a 'Rate of Percei...
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Trimester 3: Workout #1
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Trimester 3: Workout #2
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Trimester 3: Workout #3
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Trimester 3: Workout #4
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Trimester 3: Workout #5
