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Barbell Before Baby

Meghan Sak-Ocbina

Women's Training, Functional Fitness

Coaches

Meghan Sak-Ocbina and Amanda Joy Bifulco

As 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. There are 3 distinct phases that are repeated 3 times, providing an evolving, yet familiar stimulus so that you can optimize your results!

We hope you feel strong and empowered -- your body is an incredible machine!

$350

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Access the Educational Video Library

This program includes an educational library of 9 videos: >Busting myths >Considerations for training in trimesters 1, 2, and 3 >How, when, and why modify >How the core works >Benefits of isometrics >Birth Prep >Why Pelvic Floor Physical Therapy

Learn About Your Body!

Before you start this program, you will have the option to perform a self-assessment for common movements that pregnancy makes challenging -- these are relevant for every body; pregnant, postpartum, or neither!

Choose Progressions or Regressions

BBB is designed to be modifiable for your current body and includes a guide to help you determine when to do so! If training through your pregnancy, you will likely modify more as you go through the program. As you repeat phases, this is something to keep in mind! If postpartum, you will modify less.

Bonus Sessions

Each week, you will have an optional core and conditioning day, an optional mobility and conditioning day, and a birth prep session for those who are currently pregnant. These are designed to be helpful for you, but not necessary to complete to benefit from the program.

Be led by Knowledgable Coaches!

Meghan is a Doctor of Physical Therapy, Certified Athletic Trainer, Strength & Conditioning Coach, & ICE Certified Specialist in Pelvic Rehabilitation. Amanda is a Strength & Conditioning Coach, Crossfit-L1 certified, Pregnancy & Postpartum Athletic Coach, Yoga Instructor, FRC Mobility Specialist, & Mom of 3!

Features

Access to your coaches

Meghan & Amanda will hold you accountable and provide the feedback you need to grow.

Programming 5 days per week

3 full-body strength training sessions, 1 optional core session, 1 optional mobility session, and 2 optional conditioning sessions.

Bonus Birth Prep

A bonus session with exercises to prepare the body for labor and birth!

Exercise Video Guidance

Instructional videos with voiceovers and written instruction to guide your practice and make execution easy.

Educational video library

9 educational videos created by your coaches so you can learn about pregnancy and confidently continue to train.

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Track your sessions, progress and how you're feeling week to week!

Equipment

Required

Barbell // Kettlebells or Dumbbells // Bands (various tension) // Squat Rack

Recommended

Cables // Stability Ball // Sliders // Foam Roller // Adjustable Bench

Sample Week

Week 1 of 36-week program

Sunday

BBB Self-Assessments

Self-Assessment: Abdominal Skin Rolling and Diaphragm Tension

Self-Assessment: Pelvic Floor and Breathing awareness

Self-Assessment: 360 degree Ribcage Expansion and Breathing

Self-Assessment: Sit up to Stand Up

Self-Assessment: SL Hinge

Sunday

Barbell Before Baby - Intro Video!

Introduction to BBB!

BBB - Reasons to stop exercising

Educational Video Library PDF Guide

Monday

BBB PHASE 1 - Day A

Prep

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.

Drop Hinge and Modification

3 x 8

Tempo Barbell RDL and Double DB RDL

3 x 12

DB bench with SA floor press modification

3 x 8

Pull ups with modification

Contralateral Loaded Split Squat

3 x 8

Inversion Hold Breathing

Tuesday

BBB Phase 1: Core & Conditioning

Tall kneeling Diagonal Lift with adduction reference

3 x 8

Tall Kneeling Diagonal Chop with adductor reference

3 x 8

SL proximal hamstring bridge/ standing SL pelvic tuck

3 x 12

Pick your Cardio Implement!

1 x 30:00

Wednesday

BBB PHASE 1 - Day B

Prep

BBB PREP 1

Medball catch drop squat and modification

3 x 6

Tempo Front Squat

3 x 8

Fixed single arm cable row and modification

3 x 12

Unilateral RDL with manual support (contralateral load)

3 x 8

DB Push Press with Slow Eccentric - Scapular Plane

3 x 6

Inversion Hold Breathing

Thursday

BBB Phase 1: Mobility & Conditioning

Physioball pelvic circles

3 x 8

90/90 reach through (slider)

3 x 8

Adductor rock with Thread the needle (foam roller)

3 x 8

Posterior expansion breathing with medicine ball hug

3 x 8

Pick your Cardio Implement!

1 x 30:00

Friday

BBB PHASE 1 - Day C

Prep

BBB PREP 1

Drop Bulgarian Split Squat and Modification

3 x 8

Contralateral Load Lateral Lunge and Modification

3 x 12

Bird dog row / Two point row modification

3 x 8

Barbell hip thrust / B stance DB hip thrust modification

3 x 10

Waiters Carries

3 x 45

Half Kneeling Face Pull

3 x 12

Inversion Hold Breathing

Saturday

Birth Prep

Half kneeling hip flexor stretch with UE reach in rack

3 x 3

Physioball pelvic circles

3 x 10

Quadruped Hip Shift on Yoga Block

3 x 10

Quadruped rockback hip ER/IR

3 x 10

Kickstand hip shift with Foam Roller Cue

3 x 10

Pigeon Stretch Breathing

3 x 1 @ 0:45

Assisted Wide Squat Breathing

3 x 10

Plate Inversion Breathing with Core Engagement

3 x 10

Saturday

BBB Educational Video Library

BBB - Myth Busting

1 x 32:42

BBB - First Trimester Considerations

1 x 7:13

BBB - Second Trimester Considerations

1 x 8:35

BBB - Third Trimester Considerations

1 x 21:11

BBB - Choosing Modifications

1 x 16:57

BBB - Isos & Tempo

1 x 7:34

BBB - The Core, Pressure & Belts

1 x 19:36

BBB - Birth Prep

1 x 8:38

BBB - Pelvic Floor PT

1 x 10:21

Coaches

More from Meghan Sak-Ocbina

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.

With this program:

we hope you feel strong, confident, resilient, and proud of the incredible things your body can do.

Get Barbell Before Baby

FAQs

How is this program different than your other programs?

BBB is unique in that it includes a self-assessment, educational videos and PDF guide, bonus birth prep workout, and exercise modifications for athletes who are pregnant. BBB is also 36 weeks -- so you can train through your entire pregnancy and progress or regress as appropriate!

I'm not pregnant yet. Would I still benefit from this program?

YES!!!!! We designed this program so that it can be modified based on your current abilities. The education and programming is valuable for those who want children, are currently pregnant, or who are between pregnancies!

I'm in my third trimester. Can I start this program now?

We don't recommend STARTING BBB during the third trimester if you haven't already been training, but it can be continued throughout a pregnancy (we highly recommend it!!)

I'm 6 weeks postpartum. Can I do this program?

Once cleared by your physician, BBB would be a great program to rebuild postpartum! You would progressively modify less as you go (rather than more during pregnancy). We also recommend seeing a pelvic health physiotherapist, if possible, for individual assessment and rehabilitation.

I was told I have prolapse. Can I still do this program?

Prolapse is something that can be managed, so yes! We recommend also working with a pelvic health physiotherapist to address your unique needs and weaknesses.

How do I know if I need to modify?

We have an educational video dedicated to understanding how and when to modify. We also give reminders at the beginning of every workout, as things can change day to day or even within a session!

Meghan is a physio. Is BBB the same as working with a physiotherapist?

It is NOT! Only working 1:1 with a physiotherapist in your region is physical therapy. This is a Strength and Conditioning Program and the information provided is for educational purposes only. We recommend you consult with your physician before starting any exercise program.