Welcome to the Prenatal Plan!

Are you ready to train for pregnancy like an athlete?

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

Our team of pelvic PTs and prenatal experts have laid it all out, so you can train safely and effectively through every stage of pregnancy.

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 working out in real time with

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.