4-WEEK BIRTH PREP PROGRAM
4 Seasons
FAQs
When do I start this program?
This program can be started anytime in your third trimester. Once you complete the four weeks, you're encouraged to repeat the full program or your favorite classes until your baby arrives to continue improving mobility, relaxation, and body awareness.
What if I'm doing the weekly pregnancy program?
You're all set with weekly mobility in your 3rd trimester weekly pregnancy program. You can jump into classes from this program if you're looking for a little extra each week and you can repeat these classes/weeks as many times as you'd like
How do I do the workouts each week?
Complete the videos in the order they are listed each week.
-
03:46Episode 1Pelvic Floor Lengthening Intro
Episode 1
In this introductory lesson, Coach Ashley will teach you the two foundational techniques you'll use throughout the Birth Prep Program: 360-degree breathing and pelvic floor relaxation. You'll practice expanding your breath into your rib cage, coordinating your breathing with your core, and learni...
-
09:52Episode 2Breath & Pelvic Floor Connection
Episode 2
Today you’re going to be guided through a mobility class while focusing on our breath + pelvic floor connection. Birth prep isn’t about stretching harder, its about learning how to let go of tension
360 Breathing
Seated Reaches (left + right)
Seated Cat/Cow
Rolling Cat/Cow
Wide Child's Pose
B... -
09:32Episode 3Hip Mobility Foundations
Episode 3
The muscles around your hips including your glutes, deep hip rotators, hip flexors, and inner thighs all influence the tension placed on your pelvic floor.
We're working to improve hip mobility to make it easier to access different labor positionsHalf Kneeling cat/cow
Kneeling Lunge Rocks
Quadr... -
09:30Episode 4Comfortable Labor Positions
Episode 4
Improve baby positioning and create space for baby as we prepare for birth with Coach Ashley
Cat + cow
Puppy Pose
Frog Rocks
Wide Child's Pose
Deep Squat Hold
Happy Baby