WEEK BY WEEK PROGRAM
36 Seasons
Strength, functional, pelvic floor, mobility birth prep, and yoga workouts to take you from Week 5 - Week 40 of your pregnancy. Over 100 pregnancy-safe workouts designed to keep you active throughout all 3 trimesters. Each week you will get 4 workouts that will progress WITH YOU as you move throughout each trimester, with modifications provided for your growing belly.
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31:33Episode 1Lower Body Let's Move
Episode 1
A mix of no equipment cardio moves and lower body strength moves, this workout does it all!
Equipment: light weights, medium weights
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36:26Episode 2Arm Tempo Challenge
Episode 2
STRONG back, biceps, and core. We have an activation superset, tempo challenge, + a brutal minutes finisher. Get ready to WERK
Equipment: medium weights, resistance bands
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24:03Episode 3Light Full Body
Episode 3
Amanda takes you through a low energy full body strength focused workout. For those days where you want some feel good movement, but to not feel depleted. Amanda has 8 lbs, 12 lbs, and 20 lbs. One set of medium weights is enough!
Equipment: medium weights
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28:53Episode 4Upper Strength x Full Body Mobility
Episode 4
For 20 minutes we focus on strength in our upper body and for the last 10 minutes, we focus on mobility. A well-rounded pregnancy workout that has us feeling strong & good! Amanda is using 10 & 15 lb dumbbells.
Equipment: medium weights, box
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09:57Episode 5🤰🏻 WEEK 37 BIRTH PREP
Episode 5
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