BIRTH PREP WEEK 4
Week 4: Put It All Together
In our final week, you'll combine everything you've learned into complete birth prep flows that integrate breath, mobility, and pelvic floor relaxation. You'll leave this program with practical routines and movement strategies you can continue using throughout the remainder of your pregnancy to feel more prepared, confident, and connected as you approach birth.
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Mobility Flow
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 -
Deep Relaxation & Lengthening
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 -
Full Birth Prep Flow
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 ...
