BIRTHFIT
Do Pregnancy Different!
Prenatal Strength and Conditioning Program for those in their FIRST TRIMESTER. (First Trimester: Weeks 5-14)
NOTE: This program starts at Week 5 of your pregnancy, up until them you would typically continue training how you have been training.
This program is 4 training days a week with an additional active recovery day. Each day has core and pelvic floor prehab, strength, conditioning, and movements and poses to get your mind and body ready for birth. The entire program can be done with AS LITTLE AS a pair of dumbbells, kettlebells, and two super bands (mini and a medium).
In this program you’ll gain more awareness and connection with your body, while also training efficiently and sustainably for the birth that you desire.
This general strength and conditioning program is perfect for YOU. This program is open to all levels and all fitness backgrounds. There are movement suggestions and progressions for each training day so you’ll always have options based on how your body feels that day.
First Trimester: Weeks 5-14
Second Trimester: Weeks 15-27
Third Trimester: Weeks 28-birth
5 sessions per week
Must use App app to view and log training
Program Training
Welcome!
A
Welcome to the BIRTHFIT Prenatal Program. Listen in to your coaches, Lindsey and Leah, as they chat through the full program and weeks 5 through 12. Be sure to reach out via the chat if you have questions - we are here to support you!
Prep
B
Mind Body Connection (Squat Hinge)
2-5 minutes Diaphragm Breathing in Seated Position 5 Segmental Cat-Cow 5 Diaphragm Breaths Tripod (each side) 10 Bird Dog (each side) 10 Diaphragm Breaths High Bear 10 Diaphragm Breaths Bottom of Squat 10 Hip Circles (each direction)
Movement Prep
C
2 Rounds: 2 Minutes Straddle Stretch 10 Good Mornings 10 Tempo Squats (3 second down)
D1
Box Squat
D2
Glute Bridge
For Completion
Conditioning
E
Complete the following work: 400m Run (or 500m Row) 50 Walking Lunges (each lunge counts) 40 Squats 30 Elevated Push Ups 20 Ring Rows (or Inverted Rows)
Recovery
F
Mind Body Reflection (Squat Hinge)
10 Breaths Each Side Lizard Pose 10 Hip Circles (each direction)
Prep
A
Mind Body Connection (Press Pull)
2-5 minutes Diaphragm Breathing in Seated Position 5 Segmental Cat-Cow 10 Breaths High Bear 10 Squats
Movement Prep
B
2 Rounds: :30 Overhead Plate Hold 10/Side One Arm High Pulls 5 Each Windmills (With or Without Load)
C1
Bench Press Set Up Variety
C2
Windmill
3 x 4
Conditioning
D
5 Rounds: 20 Skier Hops 10 Breaths Side Plank Hold (10 breaths each) 10 Push Press (Barbell or DB) -Rest 60 seconds- Choose an object to lateral step on and then over with both feet, no more than four inches off the ground. 10lb, 25lb, and 45lb plates all work perfectly. Choose an option for side plank holds in which you can inhale and exhale through your nose for ten breaths on each side. Push press can be done with a barbell, dumbbells, kettlebells, sandbag, or a different odd object. Rest at least sixty seconds between rounds.
Recovery
E
Mind Body Reflection (Press Pull)
3 Shoulder Range of Motion (each side) 3 Neck Range of Motion (each side)
A
BIRTHFIT Prenatal Program: Active Recovery Options
For Completion
Prep
A
Mind Body Connection (Squat Hinge)
2-5 minutes Diaphragm Breathing in Seated or Supine Position 10 Alt. Dead Bug 10 Alt. Bird Dog
Movement Prep
B
2 Rounds: 5 Inchworms (No Push Up) 10 Russian Baby Makers 10 Weighted Swings
C1
Deadlift
C2
Suitcase Deadlift
C3
Single Leg Box Squat
Conditioning
D
21-18-15 Double Kettlebell Swings Front Rack Lunges *100’ Farmers Carry between each set. This is short and sweet. Choose two kettlebells that match or a set of dumbbells. If you are comfortable swinging two kettlebells at a time, then each set will be double kettlebell swings followed by front rack lunges. If you prefer to swing one object (KB or DB), then do that and then go into lunges. And don’t worry, when you add 21 and 18 and 15 you get an even number, so you’ll do the same number of lunges on each leg;) This will be around 7-9 strain/intensity as it’s so short and sweet.
Recovery
E
Mind Body Reflection (Recovery)
10/Side Sciatic Nerve Floss 2 Minutes Supine or Seated Nasal Breathing
Prep
A
Mind Body Connection (Recovery)
2-5 minutes Diaphragm Breathing in Seated or Supine Position 3 Shoulder Range of Motion (each side) 3 Neck Range of Motion (each side)
Movement Prep
B
2 Rounds 12 Shoulder Push Up Shoulder Taps (Elevated or in Table Top) 25’ Bear Crawl
Strength
C
9-7-5-3-1-3-5-7-9 Strict Pull Ups or Ring/Band Assisted Ring Dips or Box Assisted Dips or Box Dips Rest as needed
Conditioning
D
Today is a long mono-structural day. You have choices, pick any one: 5K Row 20 Minute Swim 30 Minute Jog or Walk/Jog 45 Minute Walk 1 Mile Sled Drag
Conditioning
E
Mind Body Reflection (Recovery)
3 Minutes Breathing in Straddle Stretch - Focus on pelvic floor relaxation
