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Prenatal On-Demand Workouts
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Recommended Equipment + Links
When NOT to Exercise!
Disclaimer
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)
Breathing for Stabilization & Function
Coordinating Breath with Movement (2:36)
Diaphragmatic Breathing + Drills (12:41)
1st Trimester
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
Workout 7: Lower Body, Glute Focus (34:40)
Workout 8: Upper Body, Shoulder and Back Focus (26:48)
Core Workout (15:21)
Workout 9: Lower Body, Squat/Hinge Focus (38:23)
Workout 10: Upper Body, Chest and Back Focus (30:21)
Pelvic Stability Workout (19:28)
Workout 11: Lower Body, Glute Focus (38:08)
Workout 12: Upper Body, Shoulder and Back Focus (26:46)
Core Workout (13:11)
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)
On Demand Workouts: 2nd Trimester
Workout PDFs
Workout 1: Lower Body, Squat/Hinge Focus (61:44)
Workout 2: Upper Body, Chest and Back Focus (52:16)
Inlet Opening Workout: Help Baby Engage (21:44)
Pelvic Floor Release Workout (13:10)
Workout 3: Lower Body, Glute Focus (53:38)
Workout 4: Upper Body, Shoulder and Back Focus (51:10)
Pelvic Floor Release Workout (10:37)
Workout 5: Lower Body, Squat/Hinge Focus (60:43)
Workout 6: Upper Body, Chest and Back Focus (54:49)
Pelvic Opening Workout: Open the Middle of the Pelvis (28:45)
Workout 7: Lower Body, Glute Focus (57:50)
Workout 8: Upper Body, Shoulder and Back Focus (49:56)
Pelvic Opening Workout: the Bottom of the Pelvis (16:34)
Workout 9: Lower Body, Squat/Hinge Focus (56:22)
Workout 10: Upper Body, Chest and Back Focus (57:28)
Inlet Opening Workout: Help Baby Engage (28:45)
Workout 11: Lower Body, Glute Focus (62:59)
Workout 12: Upper Body, Shoulder and Back Focus (50:17)
Midpelvis Opening Workout: Help Baby Rotate (23:25)
Workout 13: Lower Body, Squat/Hinge Focus (54:20)
Workout 14: Upper Body, Chest and Back Focus (39:40)
Outlet Opening Workout: Prep for Pushing (24:41)
Workout 15: Lower Body, Glute Focus (47:30)
Workout 16: Upper Body, Shoulder and Back Focus (34:35)
Pelvic Floor Release Workout (10:37)
Workout 17: Lower Body, Squat/Hinge Focus (44:47)
Workout 18: Upper Body, Chest and Back Focus (51:31)
Pelvic Opening Workout: Open the Top of the Pelvis (11:00)
Workout 19: Lower Body, Glute Focus (58:00)
Workout 20: Upper Body, Shoulder and Back Focus (46:49)
Pelvic Opening Workout (22:35)
Workout 21: Lower Body, Squat/Hinge Focus (54:41)
Workout 22: Upper Body, Chest and Back Focus (52:24)
Pelvic Opening Workout: Bottom of the Pelvis/Prep for Pushing (17:09)
Squats and Hinge Workout (46:35)
Chest, Back, and Core Workout (40:43)
On Demand Workouts: 3rd Trimester
Workout PDF Guides
Workout 1: Lower Body (71:30)
Inlet Opening Workout (45:32)
Workout 2: Upper Body, Chest and Back Focus (62:01)
Pelvic Floor Release Workout (13:10)
Workout 3: Full Body Workout (65:22)
Labor Prep: Birth Ball Laboring Positions (Solo Workout) (20:25)
Workout 4: Lower Body (68:57)
Midpelvis Opening Workout (49:22)
Workout 5: Upper Body, Chest and Back Focus (64:58)
Pelvic Floor Release Workout (13:07)
Workout 6: Full Body Workout (64:56)
Labor Prep: Counter Pressure Comfort Measures (Partner Workout) (32:31)
Workout 7: Lower Body (71:38)
Outlet Opening Workout: Prep for Pushing (24:12)
Pelvic Opening Workout: Midpelvis (14:37)
Workout 8: Upper Body, Chest and Back Focus (71:42)
Pelvic Floor Release Workout (9:12)
Workout 9: Full Body Workout (73:09)
Labor Prep: Inlet Opening Labor Positions (Partner Workout) (18:43)
Inlet Opening Workout: Open the TOP of the Pelvis (22:19)
Lower Body, Glute Focus (45:02)
Pelvic Opening Workout: Birth Ball (24:43)
Lower Body, Squat/Hinge Focus (38:00)
Hip Mobility Workout (11:47)
Upper Body, Chest and Back Focus (34:14)
Labor Prep: Inlet Opening Labor Positions (Partner Workout) (17:46)
Outlet Opening Workout (33:52)
Full Body Mobility Workout (9:44)
Lower Body, Glute Focus (46:24)
Birth Partner Full Body Mobility Workout (12:33)
Upper Body, Shoulder and Back Focus (51:25)
10-Minute Pelvic Floor Release Workout (13:07)
Lower Body, Squat/Hinge Focus (37:47)
Labor Prep: Midpelvis Opening Labor Positions (Partner Workout) (20:15)
Upper Body, Shoulder and Back Focus (47:23)
Lower Body, Glute Focus (48:18)
Labor Prep: Hip Squeeze Counter Pressure Comfort Measures (Partner Workout) (18:57)
Pelvic Opening Workouts: Prepare to Open the Pelvis for Birth
1) Inlet Opening Workout: Help Baby Engage (21:44)
3) Outlet Opening Workout: Prep for Pushing (24:41)
2) Midpelvis Opening Workout: Help Baby Rotate (23:25)
4) Pelvic Opening Workout: Birth Ball (24:43)
5) Inlet Opening Workout: Help Baby Engage (28:45)
Pelvic Opening Workout: Midpelvis (14:37)
Outlet Opening Workout: Prep for Pushing (24:12)
Pelvic Opening Workout (22:35)
Pelvic Opening Workout: Open the Top of the Pelvis (11:00)
Inlet Opening Workout (45:32)
Midpelvis Opening Workout (49:22)
Outlet Opening Workout (33:52)
Extra Workouts
Full Body Workout, Low Equipment (23:51)
Mobility Workout: Chest and Shoulder Release (9:21)
Mobility Workout: Hip Release (13:33)
11-Minute Full Body Mobility
12-Minute Mobility
9-Minute Hip and Pelvic Mobility
Mobility Workout: Chest and Shoulder Release (9:21)
Mobility Workout: Hip Release (13:33)
5-Minute Mobility
10-Minute Pelvic Floor and Hip Mobility
Sleep Relaxation Routine (9:37)
Labor Preparation Workouts: Learn Labor Positions & Comfort Techniques!
Labor Prep: Birth Ball Laboring Positions (Solo Workout) (20:25)
Labor Prep: Counter Pressure Comfort Measures (Partner Workout) (32:31)
Labor Prep: Inlet Opening Labor Positions (Partner Workout) (18:43)
Labor Prep: Midpelvis Opening Labor Positions (Partner Workout) (20:15)
Labor Prep: Hip Squeeze Counter Pressure Comfort Measures (Partner Workout) (18:57)
Labor Prep: Inlet Opening Labor Positions (Partner Workout) (17:46)
Pelvic Floor & Relaxation “Workouts”
1) Pelvic Floor Release Workout (10:37)
2) Pelvic Floor Release Workout (13:10)
3) Pelvic Floor Release Workout (9:12)
4) Pelvic Floor Release Workout (13:07)
5) Hip Mobility Workout (11:47)
6) Full Body Mobility Workout (9:44)
7) Birth Partner Full Body Mobility Workout (12:33)
10-Minute Pelvic Floor Release Workout (13:07)
Pelvic Floor Release Workout (13:10)
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)
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)
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)
Workout 19: Lower Body, Glute Focus
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