The 40-Week Prenatal Fitness Program is in the Teambuildr App. The program includes:

• 4 strength-focused workouts per week
  • Day 1: Squat/Deadlift Focus
  • Day 2: Chest/Back Focus
  • Day 3: Glute Focus
  • Day 4: Shoulder/Back Focus
• 1 Pelvic Stability or Pelvic Opening Workout
• Third Trimester:
  • Labor Preparation Workouts
  • Additional mobility and birth preparation exercises

This is the program that Gina and Roxanne have personally used throughout their pregnancies AND that we use with our in-person prenatal fitness clients at our gym in Aberdeen NC.

The 40-Week Prenatal Fitness Program has a list of exercises that are linked to a demo video, see the screenshot of a workout day:



The workout includes a list of exercises that you can click on to view more information, such as a written breakdown, demo/breakdown video, and you can enter your weights to track your progress.

Here is are samples of a breakdown video from the programming:

Sample Programming

The second trimester includes more movement modifications to accommodate for pregnancy, while still incorporating strength and pelvic stability exercises to keep you strong and comfortable throughout your pregnancy. Each workout day starts with a breathing drill and some warm-up before progressing into the workout.

In the workout, you would do all the same letters together in a circuit. For example:

• A: 3x 10 Squats
• A: 3x 10 Step Ups

You would do one round of 10 squats and then 10 step-ups per side, then repeat 3 total times. Then you would move onto circuit B, then C etc.

Here is a sample week of programming from the second trimester! In the second trimester, workouts are 45-75 minutes long. You always have the option to omit the final portion of the workout (usually part D) to make workouts shorter!

As we move into the third trimester, we are incorporating more mobility work and there are more movement modifications to accommodate for fatigue levels in the third trimester. We also include a labor prep-focused workout on Saturdays. Please note that you do NOT need to do EVERY SINGLE workout! You can choose what works best for you each week/day.

Here is a sample week of programming from the third trimester:

Recommended Equipment:

This program is designed for someone who has access to a well equipment home gym or training facility with the following:

• Resistance Bands to attach to a squat rack, door frame, or sturdy structure. You need a point of attachment or place to attach bands, in order to do several of the exercises in our fitness program. Here are a few recommendations:
  
  • Crossover Symmetry (our recommended resistance band system) We recommend the pro package. These bands have attachment options for a door frame, wall, or squat rack. Use code MAMASTEFITDEAL for 20% off your shoulder system.
  • Therabands: cheapest option
  • Looped Resistance Bands
  • Door Anchor or Attachment Point
• Mini Bands to loop around legs for bandwork.
• Step or stool (wooden box or stairs to step up onto)
• Pilates Ball
• Yoga Block
• Weights: these can either be dumbbells, kettlebells, and/or a barbell w/ plates. You choose your weight option.
  • Barbell + Bumper Plates
  • Dumbbells
  • Kettlebells
• Cardio Option: walking route, stationary bike/rower/ski erg

Not required but recommended equipment:

• Bench
• Cable Machine or Band Attachment Area
• Squat/Power Rack if using a barbell

Want more? Check out our 40-Week Prenatal Fitness Program Options:

• 40-Week Prenatal Fitness Program:
  • $250 Full Program (lifetime access)
  • $35/Month (Cancel anytime in Teachable or by emailing us. Must do all 9 payments to maintain lifetime access)
• Prepare for Birth Bundle: Childbirth Education, Pelvic Floor Prep, + 40-Week Prenatal Fitness: $330
• Childbirth Ed Bundle: Childbirth Education + 40-Week Prenatal Fitness: $315
• 3rd Trimester Prepare for Birth Bundle: Childbirth, Pelvic Floor Prep, + Week 28-41 of the Prenatal Fitness Program $195