Welcome to FIRST TRIMESTER! Click “more” to learn what to expect.

To access all trimesters - scroll down your home screen to the section labeled "PRENATAL PLAN".

.

Guided by science and backed by experience - this plan meets you where you’re at with week-by-week instruction.

We recommend starting this plan relative to your stage of pregnancy. For example, if you’re 8 weeks pregnant - you’d select “WEEK 8” from the dropdown menu below.

As you progress through trimesters, we recommend reviewing your trimester-specific resources by selecting “START HERE” from the dropdown menu below. These educational videos cover everything from proper kegel and breathing technique to diastasis recti, navigating pelvic pain, & more.

.

WHAT YOU WILL ACHIEVE
By completing the Prenatal Plan, you can expect to:

✓ Stay active in a way that’s realistic
✓ Reduce discomfort with pregnancy-specific strength and mobility movements
✓ Support labor and postpartum recovery by building a foundation of fitness

WHO IS IT FOR
The Prenatal Plan is for you if:

✓ You’re in Week 5 to Week 40 of pregnancy
✓ You’re experiencing a healthy, low-risk pregnancy
✓ You enjoy the accountability of real time workouts

TRAINING STYLES
Throughout the Prenatal Plan, you will complete 3 x 30-40 minute strength workouts per week, plus 2 x optional core and mobility sessions on the days in between.

Optional core sessions will focus on proper breathing technique and building a foundation of mind-muscle connection so you understand how to activate (and actually feel) your pelvic floor working.

Optional mobility sessions will focus on releasing excess tension and maintaining range of motion through your pelvic floor and supporting muscle groups.

Toward the end of pregnancy, the emphasis of these optional sessions will shift toward pelvic opening in preparation for labor.

WORKOUT DURATION
Strength workouts are on average 30-40 minutes each, with optional core and mobility sessions in the 10-20 minute range.

DIFFICULTY
The Prenatal Plan is suitable for all levels, with modifications for the fitness newbie and progressions for the more advanced trainee. Because every pregnancy is unique, our approach focuses on in-depth instruction while ultimately allowing you to decide when to make a modification.

EQUIPMENT NEEDED
This plan includes a combination of dumbbell and bodyweight workouts that can be completed at home or in a gym. We recommend having access to:

- 1 very light set of dumbbells (1-3 lbs)*
- 1 lighter set of dumbbells (5-10 lbs)
- 1 heavier set of dumbbells (15-30 lbs)
- Non-slip resistance bands, optional
- Exercise mat
- Pilates ball**
- Bench / box***

NOTES:
*If you don’t have a set of very light dumbbells, these can be swapped for a set of cans from your pantry.

**If you don’t have a pilates ball, this can be substituted for a small throw pillow, stuffed animal, soccer ball - or anything of a similar size that has a bit of squish.

***If you don’t have a bench or box, you can swap this for a firm, stable piece of furniture 1-2’ off the ground.

.

MEDICAL DISCLAIMER: the information provided in this plan is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before beginning any exercise program or following the recommendations outlined in this plan.

CONTENT DISCLAIMER: the information provided in this plan is based on the most current literature as of filming in September 2025.