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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09:57Episode 1Mobility Flow
Episode 1
A mix of external and internal rotation movements to create hip and pelvic floor mobility. 10 minutes of gentle movement with Coach Amanda
Cat/Cow
Quadruped Hip Circles
90/90 Switches (+ add reach back)
Half Kneeling rock back (+ add rotation)
Lateral hip rocks
Frog Rocks -
09:26Episode 2Deep Relaxation & Lengthening
Episode 2
Movement that feels good for mama and baby. Today's class tip: think soft jaw, soft breath, & soft pelvic floor.
360 Breathing / hug the baby
Support deep squat rocks (hand on ground)
Deep squat to stand
Puppy pose
Quadruped with thoracic openers
Kneeling side reach deep
Wide Child's Pose -
09:55Episode 3Full Birth Prep Flow
Episode 3
Birth preparation isn't about controlling labor, it's about giving your body more movement options and trusting the work you've done. Coach Amanda takes you through an all inclusive mobility flow
Puppy Pose
Quadruped Hip Circles internal
Side lying foot lifts
Single leg rock backs
Frog Rocks ...