BIRTHFIT

Women's Training
Coach
BIRTHFIT SUPPORT

Are you pregnant? Want to move and unsure where to start? This program is for you! 

This program focuses on the BIRTHFIT Basics, walking, and training with no equipment. This program is ideal for anyone in their first, second, or even third trimester. This program is five weeks in length with five training days a week. Bonus mindset exercises on the sixth day of the week. 

BIRTHFIT Basics are a group of range of motion and/or developmental movements used to enhance the sustainability and efficiency of training. BIRTHFIT Basics are simple poses and/or movements that we employ to embrace a conversation with our physical body. BIRTHFIT Basics gives us the opportunity to establish a mind-body connection in the present moment. 

Throughout the five week program, you will learn, practice, and integrate the BIRTHFIT Basic poses and/or movements as well as other bodyweight movements. You will also connect with your breath and baby while increasing walking and movement in your daily lifestyle.

Objectives: 

  • Breath Work Practice 

  • Discover the BIRTHFIT Basics 

  • Gradually build up to 3 Miles Walking

NOTE: Upon purchase you will be able to pick your own start date

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will support you on your journey!
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Programming 6 days per week
Learn, practice, and integrate the BIRTHFIT Basic poses and/or movements as well as other bodyweight movements.
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Mental Exercises
Learn to connect with your breath and baby while increasing walking and movement in your daily lifestyle.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Daily programming delivered to you right to your phone!
Equipment
Recommended
No equipment necessary. Growth Mindset Curious AttitudeDesire to Set a Foundation 
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

A1

Prenatal Dead Bug

2 x 10

A2

Side Plank Options

2 x 10

A3

Segmental Cat-Cow

2 x 5

A4

Shin Box Flow To Lunge

2 x 10

A5

Air Squat

2 x 10

A6

Shoulder ROM

2 x 2

B1

Tempo Squats

3 x 12

B2

Shoulder Tap Variations

3 x 12

B3

Tempo Push Ups

3 x 6

B4

Bike/Row/Run

3 x 400

C

Diaphragm Breathing with Block

1 x 5:00

Monday
Week 1 Day 2

A1

Elevated Child's Pose

2 x 60

A2

Segmental Cat Cow with Wide Legs

2 x 6

A3

Prenatal Tripod

2 x 60

A4

Tabletop To Bear To Squat

2 x 6

B

Walk

1 x 1

C

Box Breathing

1 x 2:00

Tuesday
Week 1 Day 3

A1

Prenatal Dead Bug

2 x 10

A2

Prenatal Side Plank

2 x 10

A3

Segmental Cat-Cow

2 x 5

A4

Shin Box Flow To Lunge

2 x 10

A5

Air Squat

2 x 10

A6

Shoulder ROM

2 x 2

B1

Cossack Squat Variations

3 x 12

B2

Low Bear Crawl

3 x 30

B3

Bear to Squat

3 x 6

C

Lower Back Stretch

1 x 5:00

Wednesday
Week 1 Day 4

A1

Elevated Child's Pose

2 x 60

A2

Segmental Cat Cow with Wide Legs

2 x 6

A3

Tabletop To Bear To Squat

2 x 6

A4

Prenatal Tripod

2 x 60

B

Walk

1 x 1

C1

Talk to Baby Practice

1 x 2:00

C2

Diaphragm Breathing (new)

1 x 2:00

Thursday
Week 1 Day 5

A1

Dead Bug

2 x 10

A2

Prenatal Side Plank

2 x 10

A3

Segmental Cat-Cow

2 x 5

A4

Shin Box Flow To Lunge

2 x 10

A5

Air Squat

2 x 10

A6

Shoulder ROM

2 x 2

B1

Shin Box Flow To Lunge To Stand

3 x 12

B2

Crab Walk

3 x 30

B3

Death March

3 x 30

C

Feet Elevated Breathing

1 x 2:00

Friday
Week 1 Day 6

A

Mindset: Where are you right now?

B

BIRTHFIT Timeline

1 x 45:00

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Train for birth

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BIRTHFIT Basics: Prenatal