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Prenatal On-Demand Workouts
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Welcome!
Recommended Equipment + Links
When NOT to Exercise!
Disclaimer
Posture and Alignment for Stabilization & Function
Positioning and Posture for Exercise
What is the Best Posture for Pregnancy?
Birth Prep Circuit: Open Your Pelvic for Birth
Breathing for Stabilization & Function
Coordinating Breath with Movement
Breathing with Exercise to Protect the Pelvic Floor
Week 5
Week 5: What to Expect
Full Body Workout 1 (21:09)
Full Body Workout 2 (21:54)
Core & Pelvic Stability Workout 1 (29:18)
Pelvic Floor Release Workout (10:37)
Week 6
Week 6: What to Expect
Full Body Workout 3 (22:32)
Full Body Workout 4 (26:33)
Core & Pelvic Stability Workout 2 (25:23)
Pelvic Floor Release Workout (13:10)
Week 7
Week 7: What to Expect
Full Body Workout 5 (28:41)
Full Body Workout 6 (28:41)
Pelvic Floor Release Workout (9:12)
Core & Pelvic Stability Workout 3 (36:08)
Week 8
Week 8: What to Expect
Full Body Workout 7 (31:29)
Full Body Workout 8 (32:21)
Core & Pelvic Stability Workout 4 (34:33)
Pelvic Floor Release Workout (13:07)
Week 9
Week 9: What to Expect
Full Body Workout 9 (32:26)
Full Body Workout 10 (33:48)
Core & Pelvic Stability Workout 5 (35:59)
Hip Mobility Workout (11:47)
Week 10
Week 10: What to Expect
Full Body Workout 11 (34:35)
Full Body Workout 12 (38:29)
Core & Pelvic Stability Workout 6 (40:36)
Full Body Mobility Workout (9:44)
Week 11
Week 11: What to Expect
Full Body Workout 13 (30:09)
Full Body Workout 14 (35:26)
Core & Pelvic Stability Workout 7 (35:56)
10-Minute Pelvic Floor Release Workout (13:07)
Week 12
Week 12: What to Expect
Workout 15: Lower Body, Squat/Hinge Focus (55:00)
Workout 16 Upper Body, Chest and Back Focus (43:57)
Core & Pelvic Stability Workout 8 (37:19)
Core & Pelvic Stability Workout 9 (39:36)
Pelvic Floor Release Workout (13:10)
2nd Trimester: Week 13
Week 13: What to Expect
Workout 17: Lower Body, Glute Focus (45:32)
Workout 18: Upper Body, Shoulder and Back Focus (51:10)
Core & Pelvic Stability Workout 10 (35:22)
Core & Pelvic Stability Workout 11 (32:34)
Pelvic Floor Release Workout (10:37)
Week 14
Week 14: What to Expect
Workout 19: Lower Body, Squat/Hinge Focus (53:59)
Workout 20: Upper Body, Chest and Back Focus (46:30)
Core & Pelvic Stability Workout 12 (41:46)
Core & Pelvic Stability Workout 13 (35:06)
Pelvic Floor Release Workout (10:37)
Week 15
Week 15: What to Expect
Workout 21: Lower Body, Glute Focus (49:44)
Workout 22: Upper Body, Shoulder and Back Focus (49:56)
Core & Pelvic Stability Workout 14 (32:29)
Core & Pelvic Stability Workout 15 (42:30)
Pelvic Floor Release Workout (10:37)
Week 16
Week 16: What to Expect
Workout 23: Lower Body, Squat/Hinge Focus (52:58)
Workout 24: Upper Body, Chest and Back Focus (49:09)
Core & Pelvic Stability Workout 16 (42:29)
Core & Pelvic Stability Workout 17 (37:11)
Pelvic Floor Release Workout (13:10)
Week 17
Week 17: What to Expect
Workout 25: Lower Body, Glute Focus (54:53)
Workout 26: Upper Body, Shoulder and Back Focus (50:17)
Core & Pelvic Stability Workout 18 (37:15)
Core & Pelvic Stability Workout 19 (39:23)
Pelvic Floor Release Workout (9:12)
Week 18
Week 18: What to Expect
Workout 27: Lower Body, Squat/Hinge Focus (47:36)
Workout 28: Upper Body, Chest and Back Focus (31:21)
Core & Pelvic Stability Workout 20 (35:41)
Core & Pelvic Stability Workout 21 (32:06)
Pelvic Floor Release Workout (13:07)
Week 19
Week 19: What to Expect
Workout 29: Lower Body, Glute Focus (39:24)
Workout 30: Upper Body, Shoulder and Back Focus (34:35)
Core & Pelvic Stability Workout 22 (30:47)
Core & Pelvic Stability Workout 23 (36:39)
Hip Mobility Workout (11:47)
Week 20
Week 20: What to Expect
Workout 31: Lower Body, Squat/Hinge Focus (44:59)
Workout 32: Upper Body, Chest and Back Focus (43:12)
Core & Pelvic Stability Workout 24 (33:50)
Birth Prep: Inlet Opening Workout, Series 1 (35:16)
Mobility Workout: Chest and Shoulder Release (9:21)
Week 21
Week 21: What to Expect
Workout 33: Lower Body, Glute Focus (49:54)
Workout 34: Upper Body, Shoulder and Back Focus (46:49)
Core & Pelvic Stability Workout 25 (45:58)
Birth Prep Workout: Midpelvis Opening Workout, Series 1 (28:45)
12-Minute Mobility
Week 22
Week 22: What to Expect
Workout 35: Lower Body, Squat/Hinge Focus (45:49)
Workout 36: Upper Body, Chest and Back Focus (44:05)
Core & Pelvic Stability Workout 26 (42:30)
Birth Prep: Prep for Pushing Workout, Series 1 (17:09)
10-Minute Pelvic Floor Release Workout (13:07)
Week 23
Week 23: What to Expect
Workout 37: Lower Body Workout (55:26)
Workout 38: Upper Body, Chest and Back Focus (56:19)
Core & Pelvic Stability Workout 27 (36:41)
Birth Prep Workout, Series 1 (24:43)
Pelvic Floor Release Workout (13:10)
Week 24
Week 24: What to Expect
Workout 39: Lower Body Workout (59:02)
Workout 40: Upper Body, Chest and Back Focus (51:46)
Core & Pelvic Stability Workout 28 (34:35)
Birth Prep Workout: Birth Partner Mobility Flow (12:33)
Mobility Workout: Chest and Shoulder Release (9:21)
Week 25
Workout 41: Lower Body Workout (51:41)
Workout 42 Upper Body, Chest and Back Focus (49:34)
Core & Pelvic Stability Workout 29 (39:36)
Birth Prep: Help Baby Engage Workout, Series 2 (22:19)
Mobility Workout: Hip Release (13:33)
Week 26
Week 26: What to Expect
Workout 43: Lower Body Workout (59:27)
Workout 44 Upper Body, Chest and Back Focus (55:05)
Core & Pelvic Stability Workout 30 (36:19)
Birth Prep: Midpelvis Opening Workout, Series 2 (26:07)
11-Minute Full Body Mobility
Week 27
Week 27: What to Expect
Workout 45: Lower Body Workout (54:19)
Workout 46 Upper Body, Chest and Back Focus (50:32)
Core & Pelvic Stability Workout 1 (29:18)
Birth Prep: Outlet Opening Workout, Series 2 (24:41)
9-Minute Hip and Pelvic Mobility
Third Trimester: Week 28
Week 28: What to Expect
Workout 47: Lower Body (61:33)
Workout 48: Upper Body, Chest and Back Focus (61:14)
Core & Pelvic Stability Workout 2 (25:23)
Birth Prep: Pelvic Opening Workout, Series 2 (22:35)
Pelvic Floor Release Workout (9:12)
Week 29
Week 29: What to Expect
Workout 49: Full Body Workout (55:31)
Workout 50: Lower Body (59:00)
Birth Prep Workout: Help Baby Engage, Series 3 (21:44)
Core & Pelvic Stability Workout 3 (36:08)
Pelvic Floor Release Workout (13:07)
Week 30
Workout 51: Upper Body, Chest and Back Focus (55:07)
Workout 52: Full Body Workout (55:05)
Core & Pelvic Stability Workout 4 (34:33)
Birth Prep: Midpelvis Opening, Series 3 (23:25)
5-Minute Mobility
Week 31
Week 31: What to Expect
Workout 53: Lower Body (61:41)
Workout 54: Upper Body, Chest and Back Focus (61:51)
Core & Pelvic Stability Workout 5 (35:59)
Birth Prep: Pushing Prep Workout, Series 3 (24:12)
10-Minute Pelvic Floor and Hip Mobility
Week 32
Week 32: What to Expect
Workout 55: Full Body Workout (63:18)
Workout 56: Lower Body (50:05)
Birth Prep Workout, Series 3 (25:15)
Core & Pelvic Stability Workout 6 (40:36)
Sleep Relaxation Routine (9:37)
Week 33
Workout 57: Upper Body (48:22)
Workout 58: Full Body (47:54)
Birth Prep: Help Baby Engage, Series 4 (28:45)
Core & Pelvic Stability Workout 7 (35:56)
Mobility Workout: Hip Release (13:33)
Week 34
Week 34: What to Expect
Workout 59: Lower Body (43:34)
Workout 60: Upper Body (36:32)
Birth Prep: Midpelvis Opening Workout, Series 4 (14:37)
Core & Pelvic Stability Workout 8 (37:19)
Hip Mobility Workout (11:47)
Week 35
Week 35: What to Expect
Workout 61: Full Body (41:07)
Workout 62: Lower Body (40:46)
Core & Pelvic Stability Workout 9 (39:36)
Birth Prep: Pushing Workout, Series 4 (16:34)
Pelvic Floor Release Workout (13:10)
Week 36
Week 36: What to Expect
Workout 63: Upper Body (37:19)
Workout 64: Full Body (38:28)
Core & Pelvic Stability Workout 10 (35:22)
Birth Prep Workout, Series 4 (6:58)
Full Body Mobility Workout (9:44)
Week 37
Week 37: What to Expect
Birth Prep: Help Baby Engage (35:16)
Birth Prep: Open the Middle of the Pelvis Workout (28:45)
Birth Prep: Pushing Prep Workout (17:09)
Birth Prep: Birth Ball Mobility (6:58)
Birth Prep: Birth Partner Mobility Workout (12:33)
Week 38
Week 38: What to Expect
Birth Prep: Help Baby Engage Workout (22:19)
Birth Prep: Open the Middle of the Pelvis Workout (26:07)
Birth Prep: Pushing Prep Workout (24:41)
Birth Prep: Open the Pelvis Workout (22:35)
Birth Prep: Birth Partner Counter Pressure Workout (21:45)
Week 39
Birth Prep: Help Baby Engage Workout (21:44)
Birth Prep: Open the Middle of the Pelvis Workout (23:25)
Birth Prep: Pushing Prep Workout (24:12)
Birth Prep: Pelvic Opening Workout (25:15)
Birth Prep: Birth Partner Labor Prep Workout (17:46)
Week 40
Birth Prep: Help Baby Engage Workout (28:45)
Birth Prep: Open the Middle of the Pelvis Workout (14:37)
Birth Prep: Pushing Prep Workout (16:34)
Birth Prep: Pelvic Opening Mobility (6:58)
Birth Prep: Birth Partner Labor Prep Workout (20:15)
Week 41
Week 41: What to Expect
Birth Prep: Pelvic Opening Workout (24:43)
Full Body Mobility Workout (9:44)
Birth Prep: Birth Ball Mobility (6:58)
Birth Prep: Birth Partner Workout (12:33)
Birth Prep: Birth Ball Labor Position Workout (20:25)
Birth Prep: Prep for Pushing Workout, Series 1
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