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.
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10:26Episode 1Opening the Pelvic Inlet
Episode 1
The pelvic inlet is the upper opening of your pelvis where your baby's head first enters. These mobility exercises will help focus on the pelvic inlet.
Moving Cat Child’s Pose
Deep Squat Rock
Frog Squat
Lateral Hip Rock
Happy Baby -
10:51Episode 2Opening the Pelvic Outlet
Episode 2
The pelvic outlet is where your baby exits during birth. In today's class, we will focus on making space for baby to exit during birth
Cow Pose (Knees Closer Than Feet)
Quadruped Internal Rotation
Single Windshield Wipers
Side-Lying Half Happy Baby
Kneeling Lunge Rocks
Wide Child's Pose -
10:06Episode 3Pelvic Mobility Flow
Episode 3
Opening up the pelvis while also focusing on hip mobility. Think about creating fluid movement rather than increasing flexibility.
Cat/Cow Circles
Half Kneeling Rock Back
Half Kneeling Rock Back with Rotation
Frog with Foot Lift-Off
Pigeon pose
Deep Squat Hold