Pregnancy + Postpartum: MomStrong by MINT *PACKAGE DEAL!*

The MINT Prjct

Women's Training, Strength & Conditioning, Weightlifting
Coach
Cara Forrester

Our 3-day/week pregnancy exercise program focusing on strength and conditioning, for mamas in their 2nd or 3rd trimester, PLUS our signature 6-Phase Postpartum Return to Exercise program!

PREGNANCY PROGRAM: We designed this program with the intent to help you maintain your strength (within reason), keep you moving, clear the confusion around what exercises you should be performing and gradually reduce, then eliminate movements that place extra pressure on the core and pelvic floor. If you're looking for a safe + effective program to follow through pregnancy designed by experts, this is for you!

POSTPARTUM PROGRAM: Safely & effectively return to fitness postpartum with a program that will prioritize gaining your strength back while protecting and helping to heal your core and pelvic floor. This program moves in phases, not weeks so that you can move through it at your own pace. The phases begin with a focus on reconnecting to your core and pelvic floor and progress to a strength and conditioning style format to help you progress back to your fitness routine.

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Your entire journey, covered
Our pregnancy fitness program progresses you safely and effectively through each trimester, so you can train without the guesswork and prepare for birth. Follow that with our 6 Phase Postpartum program, which will help you safely return to exercise at your own pace.
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Core & Pelvic Floor Considerations
You’ll learn breath and posture strategies that will be important to continue through pregnancy and early postpartum. This program reduces, then eliminates movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy. Our postpartum program helps you heal and reconnect to your core as you progress back to your fitness routine.
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Expert Guidance & Support
This program includes professional demonstration videos as well as access to our MINT Mamas Facebook group where you’ll have access to our experts for questions and guidance. You can also message us at any time with questions or guidance on moving to the next phase.
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Community
The MINT Mama community is the most supportive group of like-minded Mamas who will support you, & help you get where you want to be.
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Modifications for Common Pains
From week 28 (start of 3rd trimester) through week 40 of the program, modifications for diastasis symphysis pubis are given in case of pain with certain exercises. We also have recommended mobility work every week to help you feel your best and ease common pregnancy aches and pains.
Features
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Access to your coaches
This is a challenging time. Our coaches are here for guidance, support, and to help you the entire time.
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Programming 3 days per week
Each day consists of a warm-up, 2-3 lifting supersets and finishes with conditioning. Postpartum phases include 3 workouts/week.
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Mindset Support
Pregnancy mindset can be challenging. Our coaches and community have been there and are here for you with tips and tricks to help you feel your best.
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Exercise Video Guidance
Instructional videos to guide your movement, breath, and make execution easy.
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An Amazing MINT Community
The MINT Mama community is the most supportive group of like-minded Mamas who will support you, & help you get where you want to be.
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Delivered through TrainHeroic
Delivered through a convenient app so you can go through the program whenever, wherever!
Equipment
Required
Dumbbells/Kettlebells // Long Resistance Bands // Mini Bands // Medicine Ball / Wall Ball // Bench // Box
Recommended
Barbell + Plates // Cardio Option (bike, rower, etc)
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Sample Week
Week 1 of 33-week program
Sunday
14 Weeks Day 1: Lower Body

A

MINT Pregnancy Breathing Introduction

Prep

B

MINT Lower Body Pregnancy Warm-Up

3 min bike THEN 2 rounds: -10 bodyweight squat -10 bodyweight good morning (video shows a KB, dont hold a weight during the warm-up) -10/side walking lunges -5/side eccentric calf stretch

C1

MINT Barbell Front Squat

4 x 8

C2

MINT Double Dumbbell Step Up

4 x 6

D1

MINT Barbell Single Leg Romanian Deadlift

4 x 8

D2

MINT Power Kettlebell Swing

4 x 15

Circuit

E

6 rounds: 10 cal bike 12 elevated box burpee step- ups (or regular burpee box step ups) 14 medicine ball slams 16 single arm DB snatch (8/arm)

Monday
Trimester 2 Mobility Day 1
Tuesday
14 Weeks Day 2: Upper Body

Prep

A

MINT Pregnancy Program Upper Body Warm Up

3 min row THEN 2 rounds: -10 banded pass throughs -50 steps on each side light weight single arm overhead carry -20 band pull-aparts

B1

MINT Barbell Overhead Press

4 x 8

B2

MINT Half Kneeling Single Arm DB Press

4 x 6

C1

MINT Single Arm High Pull

4 x 6

C2

MINT Pull Up

4 x 6

Circuit

D

10-1, 1-10 for time (you'll start with 10 of each exercise, then drop by 1 rep each round until you reach 1 rep of each. If you have time, climb back up the ladder to 10 reps from 1) ex: Round 1: 10 ring rows, 10 pushups, 10 plate GTO. Round 2: 9 ring rows, 9 pushups, 9 plate GTO... Ring rows Elevated/knee/regular pushups Plate ground to overhead

Wednesday
Trimester 2 Mobility Day 2
Thursday
14 Weeks Day 3: Full Body

Prep

A

MINT Pregnancy Program Full Body Day Warm Up

3 min bike THEN 2 rounds: -10 bodyweight good mornings -10 bodyweight squats -10 band pull aparts -10 arm circles (10 forward and 10 backward)

B1

MINT Double Kettlebell Hip Thrust

4 x 8

B2

MINT Alternating Dumbbell Curtsy Lunge

4 x 6

C1

MINT Barbell Bicep Curl

4 x 8

C2

MINT Tricep Dips

4 x 12

Circuit

D

15 Minute AMRAP (get in as many rounds as possible in 15 minutes): 2,4,6,8... (start with 2 reps of everything and increase by 2 each round) Double Dumbbell Front Squat Dumbbell Push Press Double Dumbbell Sumo Deadlift Calorie Row

Friday
Trimester 2 Mobility Day 3
Coach
coach-avatar Cara Forrester

Cara has a Master’s degree in Sports Conditioning and Performance, a Bachelor’s degree in Exercise and Wellness, holds a CF-L1 certificate and is an ACSM Certified Exercise Physiologist. She also has her Pregnancy and Postpartum Athleticism Coach certification and is an Active Life Rx Immersion & Pro Path grad. She is also a former gym owner and proud mama of 3!

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Motherhood in New Terms

Join the army of women who are getting strong, embracing the journey, and setting the example!

Get Pregnancy + Postpartum: MomStrong by MINT *PACKAGE DEAL!*
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FAQs
Who is the pregnancy program for?
This program is designed for any pregnant mama cleared for exercise wanting to continue training in ways that are similar to the following: Strength training / bodybuilding style training, Strength & conditioning, Functional fitness, CrossFit
Who is the postpartum program for?
This program is designed for anyone looking to return to training similar to the following: Strength training / bodybuilding style training, Strength & conditioning, Functional fitness, CrossFit *note you should be cleared by your doctor before beginning exercise postpartum
Do I need access to a gym?
We do program several barbell movements, but these can also be done with dumbbells or kettlebells. This program could be modified to an at home program with dumbbells, bands and a bench or box.
The Proof
verified-athlete-avatar Hannah B

Pregnancy Program Client

Verified Athlete

"It was the perfect balance between staying fit and toning down my workouts to keep my body and baby safe. I loved the exercises and overall organization of the work outs. It made it so easy and stress free. I can’t recommend it enough!"

verified-athlete-avatar Jacquelyn K

Postpartum Program Client

Verified Athlete

"I needed some thing to gradually get me back into exercise safely after giving birth. I can feel that my core is recovering. I love that the notes tell you what to do if feeling pain or discomfort, this made me feel like they really are paying attention and care about what my body has gone through!"

verified-athlete-avatar Becky L

Pregnancy Program Client

Verified Athlete

"When I go to the gym, the last thing I wanted to do was think about pregnancy safe modifications for my workouts. Last pregnancy I would often skip movements because I didn’t feel like finding the correct modifications. I honestly can say I am working out more this pregnancy and feeling great!"

Pregnancy + Postpartum: MomStrong by MINT *PACKAGE DEAL!*