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Prenatal On-Demand Workouts: 1st Trimester
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Welcome!
When NOT to Exercise!
Recommended Equipment + Links
Disclaimer
On Demand Workouts: 1st Trimester
Workout PDFs
Workout 1: Lower Body, Squat/Hinge Focus (38:36)
Workout 2: Upper Body, Chest and Back Focus (30:41)
Pelvic Stability Workout (12:46)
Workout 3: Lower Body, Glute Focus (31:59)
Workout 4: Upper Body, Shoulder and Back Focus (26:27)
Core Workout (14:41)
Workout 5: Lower Body, Squat/Hinge Focus (38:07)
Workout 6: Upper Body, Chest and Back Focus (30:47)
Pelvic Stability Workout (19:28)
Workout 7: Lower Body, Glute Focus (34:40)
Workout 8: Upper Body, Shoulder and Back Focus (26:48)
Core Workout (13:11)
Workout 9: Lower Body, Squat/Hinge Focus (38:23)
Workout 10: Upper Body, Chest and Back Focus (30:21)
Pelvic Stability Workout
Workout 11: Lower Body, Glute Focus (38:08)
Workout 12: Upper Body, Shoulder and Back Focus (26:46)
Core Workout (15:21)
Workout 13: Lower Body, Squat/Hinge Focus (38:06)
Workout 14: Upper Body, Chest and Back Focus (30:36)
Pelvic Stability Workout
Workout 15: Lower Body, Glute Focus (37:55)
Workout 16: Upper Body, Shoulder and Back Focus (26:55)
Core Workout (13:20)
Extra Workouts
Mobility Workout: Chest and Shoulder Release (9:21)
Mobility Workout: Hip Release (13:33)
Full Body Workout, Low Equipment (23:51)
11-Minute Full Body Mobility
12-Minute Mobility
9-Minute Hip and Pelvic Mobility
5-Minute Mobility
10-Minute Pelvic Floor and Hip Mobility
The Anatomy of Pregnancy
Physiological Changes During Pregnancy (7:07)
Your Pelvis: Anatomy & Movement (1:50)
Muscles that Support the Pelvis (4:43)
Your Core During Pregnancy (5:23)
Your Pelvic Floor (17:56)
Your Uterus (2:49)
Breathing for Stabilization & Function
Diaphragmatic Breathing + Drills (12:41)
Coordinating Breath with Movement (2:36)
Posture and Alignment for Stabilization & Function
How to Find Neutral (5:24)
Set Up for Lifts/Exericse (8:51)
Postural Considerations + Mobility Remedies (5:15)
Movement Considerations
What is Diastasis? (10:23)
What are other pelvic floor related issues related to pregnancy? (7:00)
Pelvic Girdle Pain?? Pubic Symphysis or SI Joint Discomfort Considerations (13:03)
How to Modify Movements for Pregnancy + Exercise Breakdowns
Strength Training Modifications Quick Reference Guide
Squats (3:57)
Deadlifts + Hinge Movements (1:43)
Lunges + Single Leg Movements (7:16)
Horizontal Press (Bench Press) (1:29)
Horizontal Pull (Rowing) (1:51)
Vertical Press (Overhead Press, Strict Press) (1:59)
What are other pelvic floor related issues related to pregnancy?
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