BIRTH PREP WEEK 1
Week 1: Build Your Foundation
Welcome to Week One of the Third Trimester Birth Prep Program! The first week is all about building awareness of your breath, pelvic floor, and hip mobility. You'll learn how to connect your breathing with pelvic floor lengthening while exploring foundational movement patterns that you'll continue using throughout the rest of the program.
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.
-
Pelvic Floor Lengthening Intro
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...
-
Breath & Pelvic Floor Connection
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... -
Hip Mobility Foundations
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... -
Comfortable Labor Positions
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
