BIRTHFIT
Do Pregnancy Different!
Prenatal Strength and Conditioning Program for those in their THIRD TRIMESTER. (Third Trimester: Weeks 28-birth)
NOTE: This program starts a Week 28 of your pregnancy.
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 1-14
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
Prep
A
Mind Body Connection (Squat Hinge 3)
:30 Happy Baby 5/Side Hip ROM 5/Side side plank option :30 Tripod/side :30 Squat Therapy/Bottom squat Hold
Movement Prep
B
2 Rounds: 60s Feet Mobility 60s Squat Therapy 10 Good Mornings (load or no load) 10 Squats w/ Load (Barbell back squat or front squat, KB or DB Front Rack)
C
Back Squat
10 x 4
Conditioning
D
Every Minute on the Minute for 15 minutes, perform: minute 1- 8 Single Leg Squat to Box on Left minute 2- 8 Single Leg Squat to Box on Right minute 3- 12 Russian Kettlebell Swings **Intention is to perform one movement each minute for 15 minutes. Squat to a box or chair that is repeatable for you for five total rounds. Ideally, the KB load is on the heavier side as there are fewer reps. If you want to keep it lighter today, then increasing the reps to 16-20 may be a better option.
Recovery
E
Mind Body Reflection (Squat Hinge 3)
3-5 minutes Hi-Lo Breathing Supine Position (Just means one hand on belly, one hand on heart, nasal breathing, connect with body and baby)
Prep
A
Mind Body Connection (Press Pull 3)
5/Shoulder ROM/Side 10 Wall Angels 10 Breaths in table top 20 steps crawl forward/backwards (on knees or from bear) :20-:30 High Bear
Movement Prep
B
2 Rounds: 20 Banded Pull-Aparts (Palms Up/Palms Down) 7/side Half Kneeling Windmills 5/side Single-Arm Dumbbell Shoulder to Overhead
C
Bench Press Set Up Variety
9 x 3
Conditioning
D
4 Rounds: 0.5 Miles Assault Bike or 500m Row or 2 min. Banded march 8 Oblique Sit to Tripod Left 8 Oblique Sit to Tripod Right 12 Elevated Push Ups
Recovery
E
Mind Body Reflection (Press Pull 3)
:30 High Bear it Forward Leaning Inversion :30 Bottom of Squat Hold :30 Seated Straddle Stretch
A
BIRTHFIT Prenatal Program: Active Recovery Options
For Completion
Prep
A
Mind Body Connection (Squat Hinge 3)
:30 Happy Baby 5/Side Hip ROM 5/Side side plank option :30 Tripod/side :30 Squat Therapy/Bottom squat Hold
Movement Prep
B
2 Rounds: 10 Lateral Step Ups (each side) 10 Dumbbell Death Marches (each side) 60s Lizard Stretch (each side)
C
Sumo Stance Deadlift
8 x 2
Conditioning
D
Every 5 minutes, for 25 minutes, perform: 500m Row or 15 Cal Assault Bike or 2 minute banded march 20 Lateral Skier Hops (or Side Lunges) -Rest the remaining time inside your 5 minutes-
Recovery
E
Mind Body Reflection (Squat Hinge 3)
3-5 minutes Hi-Lo Breathing Supine Position (Just means one hand on belly, one hand on heart, nasal breathing, connect with body and baby)
Prep
A
Mind Body Connection (Recovery 3)
5/side Neck ROM 5/side Shoulder ROM 5/side Hip ROM 10 Alt Dead Bug Lying OR Seated Arms Only 10 Alt Bird Dog 10 Tempo Squats
Movement Prep
B
2 Rounds: 10 Shoulder Range of Motion (each side) 10 Standing, Dumbbell Strict Press 200’ Front Rack Carry (KBs, DBs, EmPack, etc.)
Strength
C
2-4 Rounds: 16 Single-Arm Shoulder to Overhead (8 per side) 30 Banded Tricep Extensions 30 Banded Face Pulls
Conditioning
D
Sled Drag Option 10 Rounds: 100’ Karaoke Sled Drag Right Leads 100’ Karaoke Sled Drag Left Leads -Rest as needed- Continuous Work Flow for 10 minutes: 50’ Over Under Right Leads 50’ Over Under Left Leads 100’ Front Rack Carry 100’ High Bear Crawl -Rest as needed-
Conditioning
E
Mind Body Reflection (Recovery 3)
10 Segmental Cat Cow 10 Cleansing Breaths (Full inhale/audible exhale) 10 hip circles/side
