WEEK 28 - WEEK 40
13 Seasons
The final stretch, mamas! The 3rd trimester program takes you from week 28 through your last days of pregnancy. We start to incorporate pelvic floor lengthening, hip mobility, and more! This phase is all about maintenance - staying consistent with movement as much as possible, preparing your body and mind for birth, and continuing to build strength that will support you postpartum. You got this!
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30:59Episode 1Strong & Steady Chest Tri's & Shoulders
Episode 1
This 30-minute workout will burn out those chest, tricep, & shoulder muscles in this low impact strength workout.
Equipment: medium weights, chair
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10-Minute Tight Hips & Pelvic Floor Lengthening
Episode 2
This birth-prep stretch is great for opening up those tights hips & preparing the pelvic floor to continue to practice lengthening for birth! Full workout written below. We're doing 45 seconds for each pose, repeat 2-4x.
- Asymmetrical rocking lunge
- Seated figure-4 rocks
- Back lying knee circ... -
30:02Episode 3
Functional Back & Bi's
Episode 3
This FUNctional workout focused on our back, biceps, & core will fly by. A fun structure + fun combo moves and you'll be done in less than 30 minutes!
Equipment: medium weights, light weights, chair
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20:38Episode 4Express Lower Impact Legs
Episode 4
We have 5 exercises today that we're repeating 3x through for a quick & effective lower body strength workout.
Equipment: medium weights, chair
