Prenatal Prep
Sweat Your Best
Personal Training4-Week, 2 Session Cycle for pregnant women. 1 Program. Safely develop your workout capacity, functional endurance, and overall strength with this Prenatal Prep program as your baby grows, your body changes, and your center of gravity shifts.
A1
Foam Roll Quads
1 x 1:00
A2
Foam Roll Adductors
1 x 1:00
A3
Foam Roll Hamstrings
1 x 1:00
A4
Foam Roll Calves
1 x 1:00
A5
Foam Roll T-Spine
1 x 1:00
A6
Cat/ Cow
A7
Foam Roller Child's Pose Lat Stretch
A8
Ski Erg Conditioning
1 x 2:00
B1
Barbell Back Squat
4 x 10
B2
Push Up
4 x 6
B3
Half Kneeling Chop
4 x 8
C1
Reverse Lunge
4 x 10
C2
Overhead Press, Half Kneeling Unilateral
4 x 8
C3
Farmer Carry - Kettlebell
4 x 20
D1
Pin and Stretch - Quads
1 x 1:00
D2
Foam Roll - Glutes
1 x 1:00
D3
Foam Roller Child's Pose Lat Stretch
1 x 1:00
A
Cardio Conditioning
1 x 40:00
B1
Foam Roll Calves
1 x 1:00
B2
Foam Roll - Glutes
1 x 1:00
B3
Foam Roll Hamstrings
1 x 1:00
B4
Foam Roll Quads
1 x 1:00
B5
Foam Roll Adductors
1 x 1:00
A
Cardio Conditioning
1 x 40:00
B1
Foam Roll Calves
1 x 1:00
B2
Foam Roll - Glutes
1 x 1:00
B3
Foam Roll Hamstrings
1 x 1:00
B4
Foam Roll Quads
1 x 1:00
B5
Foam Roll Adductors
1 x 1:00
A1
Foam Roll Quads
1 x 1:00
A2
Foam Roll Adductors
1 x 1:00
A3
Foam Roll - Glutes
1 x 1:00
A4
Foam Roll Calves
1 x 1:00
A5
Foam Roll T-Spine
1 x 1:00
A6
Cat/ Cow
A7
Ski Erg Conditioning
1 x 2:00
B1
Barbell Deadlift
4 x 10
B2
Bent Over Rows
4 x 8
B3
DeadBug
4 x 8
C1
Single Leg Deadlift Unilateral
4 x 8
C2
Vertical Cable Pull Down, Half Kneeling
4 x 8
C3
Side Plank
4 x 0:30
D1
Foam Roll Quads - Pin and Stretch
1 x 1:00
D2
Foam Roll Hamstrings
1 x 1:00
D3
Foam Roller Child's Pose Lat Stretch
1 x 1:00
A
Cardio Conditioning
1 x 40:00
B1
Foam Roll Calves
1 x 1:00
B2
Foam Roll - Glutes
1 x 1:00
B3
Foam Roll Hamstrings
1 x 1:00
B4
Foam Roll Quads
1 x 1:00
B5
Foam Roll Adductors
1 x 1:00
A
Cardio Conditioning
1 x 40:00
B1
Foam Roll Calves
1 x 1:00
B2
Foam Roll - Glutes
1 x 1:00
B3
Foam Roll Hamstrings
1 x 1:00
B4
Foam Roll Quads
1 x 1:00
B5
Foam Roll Adductors
1 x 1:00
Dave Duminuco, NASM
Dave Duminuco, NASM, is a highly sought after performance coach, and content expert, with over 5 years in the industry. A former strength and conditioning coach, now specialist in prenatal and postpartum fitness, he is committed to helping pregnant women move better, feel stronger and exercise safely throughout their pregnancy.
Stay safe and and strong throughout each trimester with this tested program made specifically for pregnant women.
Get Prenatal Prep
Natasha K.
Trained Throughout Entire Pregnancy
Verified Athlete""I appreciate that you listen to my goals / needs and develop thoughtful programs to address my objectives. You go the extra mile to think about my goals holistically and you are always positive!""
