BIRTHFIT Basics: Prenatal: Training by Lindsey Mathews in TrainHeroic

BIRTHFIT

Women's Training
Coach
Lindsey Mathews

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 TrainHeroic app to view and log training
Program Training
Equipment
Recommended
No equipment necessary. Growth Mindset Curious AttitudeDesire to Set a Foundation 
sample week banner image
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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

Prenatal Tripod

2 x 60

A4

Tabletop To Bear To Squat

2 x 6

B

Walk

1 x 1

C1

Talk to Baby Practice

1 x 2:00

C2

Diaphragm Breathing

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

BIRTHFIT Basics: Prenatal