Pregnancy + Postpartum: MomStrong by MINT *PACKAGE DEAL!*
The MINT Prjct
Women's Training, Strength & Conditioning, WeightliftingOur 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.
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
3 rounds: 10 cal bike 12 elevated box burpee step- ups (or regular burpee box step ups) 14 bodyweight squats 16 single arm DB snatch (8/arm)
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
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
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!
Join the army of women who are getting strong, embracing the journey, and setting the example!
Get Pregnancy + Postpartum: MomStrong by MINT *PACKAGE DEAL!*
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!"
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!"
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!"
