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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11:14Episode 1Pelvic Flow
Episode 1
Coach Ashley takes you through a mobility flow while focusing on the relaxation of your pelvic floor
Cat/Cow
Quadruped Hip Circles
Frog Rocks
Deep Squat with thoracic openers
Hip flexor stretch with a reach
Hug baby -
10:11Episode 2Baby Positioning
Episode 2
Improving side body, thoracic, rib cage, pelvic & hip mobility with Coach Amanda
Seated overhead reach
Pigeon rock back
Half kneeling lunge switch
Wide to Narrow Moving Child's Pose
Frog with Foot Lift-Off
Clam shell + Reach
Puppy Pose -
11:03Episode 3Releasing Pelvic Floor Tension
Episode 3
Learning to relax your pelvic floor is a skill that improves with practice. Let Coach Ashley guide you through the release with feel good exercises
Side-Lying Half Happy Baby
Seated pigeon pose
Seated straddle to overhead reach
90/90 single side rotation