Barbell Before Baby
Meghan Sak-Ocbina
Women's Training, Functional FitnessAs women, we are taught very little about how our bodies work.
There is even less information around exercise and training during pregnancy.
Barbell Before Baby was born out of a desire to provide proactive education so that you can:
- Understand changes the body goes through during pregnancy,
- Successfully navigate those changes and move without fear, and
- ADVOCATE for yourself so that you can receive the best care possible.
This program is designed to be modifiable for those who have not yet been pregnant, who are currently pregnant, or who are postpartum.
We hope you feel strong and empowered -- your body is an incredible machine!
A1
Self-Assessment: Abdominal Skin Rolling and Diaphragm Tension
A2
Self-Assessment: Pelvic Floor and Breathing awareness
A3
Self-Assessment: 360 degree Ribcage Expansion and Breathing
A4
Self-Assessment: Sit up to Stand Up
A5
Self-Assessment: SL Hinge
A
Introduction to BBB!
B
BBB - Reasons to stop exercising
C
Educational Video Library PDF Guide
Prep
A
BBB PREP 1
1-3 rounds, depending on how you feel today! 5 Base Core movements to connect to areas that can be impacted during pregnancy: > Segmental Cat-Cow x 3-5 > Tri-Planar Ribcage and Pelvis Articulation x 10 each way > Copenhagen Plank Modification x 10-20 sec hold each side > Transversus abdominis isolation x 10-15 breaths > Internal obliques x 10-15 breaths These will be your prep work for each session this block, allowing you to both check in with your body and prep yourself for the session! Note: These videos will take a bit more time the first time as they are instruction videos. You do not need to watch them EVERY time and phases 2 and 3 have shorter videos.
B1
Drop Hinge and Modification
3 x 8
B2
Tempo Barbell RDL and Double DB RDL
3 x 12
C
DB bench with SA floor press modification
3 x 8
D
Pull ups with modification
E
Contralateral Loaded Split Squat
3 x 8
F
Inversion Hold Breathing
A1
Tall kneeling Diagonal Lift with adduction reference
3 x 8
A2
Tall Kneeling Diagonal Chop with adduction reference
3 x 8
A3
SL proximal hamstring bridge/ standing SL pelvic tuck
3 x 12
B
Pick your Cardio Implement!
1 x 30:00
Prep
A
BBB PREP 1
1-3 rounds, depending on how you feel today! 5 Base Core movements to connect to areas that can be impacted during pregnancy: > Segmental Cat-Cow x 3-5 > Tri-Planar Ribcage and Pelvis Articulation x 10 each way > Copenhagen Plank Modification x 10-20 sec hold each side > Transversus abdominis isolation x 10-15 breaths > Internal obliques x 10-15 breaths These will be your prep work for each session this block, allowing you to both check in with your body and prep yourself for the session! Note: These videos will take a bit more time the first time as they are instruction videos. You do not need to watch them EVERY time and phases 2 and 3 have shorter videos.
B1
Medball catch drop squat and modification
3 x 6
B2
Tempo Front Squat
3 x 8
C
Fixed single arm cable row and modification
3 x 12
D
Unilateral RDL with manual support (contralateral load)
3 x 8
E
DB Push Press with Slow Eccentric - Scapular Plane
3 x 6
F
Inversion Hold Breathing
A1
Physioball pelvic circles
3 x 8
A2
90/90 reach through (slider)
3 x 8
A3
Adductor rock with Thread the needle (foam roller)
3 x 8
A4
Posterior expansion breathing with medicine ball hug
3 x 8
B
Pick your Cardio Implement!
1 x 30:00
Prep
A
BBB PREP 1
1-3 rounds, depending on how you feel today! 5 Base Core movements to connect to areas that can be impacted during pregnancy: > Segmental Cat-Cow x 3-5 > Tri-Planar Ribcage and Pelvis Articulation x 10 each way > Copenhagen Plank Modification x 10-20 sec hold each side > Transversus abdominis isolation x 10-15 breaths > Internal obliques x 10-15 breaths These will be your prep work for each session this block, allowing you to both check in with your body and prep yourself for the session! Note: These videos will take a bit more time the first time as they are instruction videos. You do not need to watch them EVERY time and phases 2 and 3 have shorter videos.
B1
Drop Bulgarian Split Squat and Modification
3 x 8
B2
Contralateral Load Lateral Lunge and Modification
3 x 12
C
Bird dog row / Two point row modification
3 x 8
D
Barbell hip thrust / B stance DB hip thrust modification
3 x 10
E1
Waiters Carries
3 x 45
E2
Half Kneeling Face Pull
3 x 12
F
Inversion Hold Breathing
A1
Half kneeling hip flexor stretch with UE reach in rack
3 x 3
A2
Physioball pelvic circles
3 x 10
A3
Quadruped Hip Shift on Yoga Block
3 x 10
A4
Quadruped rockback hip ER/IR
3 x 10
A5
Kickstand hip shift with Foam Roller Cue
3 x 10
A6
Pigeon Stretch Breathing
3 x 1 @ 0:45
A7
Assisted Wide Squat Breathing
3 x 10
A8
Plate Inversion Breathing with Core Engagement
3 x 10
A
BBB - Myth Busting
1 x 32:42
B
BBB - First Trimester Considerations
1 x 7:13
C
BBB - Second Trimester Considerations
1 x 8:35
D
BBB - Third Trimester Considerations
1 x 21:11
E
BBB - Choosing Modifications
1 x 16:57
F
BBB - Isos & Tempo
1 x 7:34
G
BBB - The Core, Pressure & Belts
1 x 19:36
H
BBB - Birth Prep
1 x 8:38
I
BBB - Pelvic Floor PT
1 x 10:21
Meghan Sak-Ocbina
Meghan is a Doctor of Physical Therapy, Certified Athletic Trainer, Strength and Conditioning Coach, and ICE certified Specialist in Pelvic Rehabilitation. She is incredibly passionate in educating and empowering her clients to move with confidence and live life fully. When not in the gym, she is traveling, hanging out with her husband Chaz and golden retriever, Griffey, or baking sourdough!
Amanda Joy Bifulco
Amanda Joy is a strength coach, CF-Lv1, USAW Lv1, Pregnancy & Postpartum Athletic Coach, Yoga instructor, and FRC mobility specialist. She’s also a mom to three boys. Much of her coaching has centered around pregnant & postpartum women. Amanda coaches how to make smarter decisions within training, and how this short season of pregnancy can improve athleticism in the long term.
we hope you feel strong, confident, resilient, and proud of the incredible things your body can do.
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