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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20:26Episode 1Triceps & Shoulders Express
Episode 1
No time to waste in this 20-minute strength focused workout. We focus on 60 second intervals and strengthening our upper body
Equipment: light weights, medium weights, box
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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... -
36:54Episode 3Upper Body Back & Bi's Emom
Episode 3
Mamas: this is the perfect upper body workout for you. With cardio sprinkled in, you'll get your heart rate up gently and build strength
Equipment: medium weights, heavy weights, box
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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
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09:26Episode 5🤰🏻 WEEK 38 BIRTH PREP
Episode 5
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
