Strong in Pregnancy: 3rd Trimester

Lift With Emily

Women's Training

Coach

Emily Snell

No more generic advice like "just listen to your body" or a list of do's and don't. Pregnant bodies are strong, capable and can be appropriately challenged throughout each trimester. Your prenatal training goes beyond simply modifying movements. Develop an understanding of how to move your body to create balance in your pelvic floor, find more pelvic mobility and positions to encourage optimal positioning for baby during labor, how to navigate common dysfunctions like SPD/pelvic girdle pain, and set yourself up for a successful postpartum recovery. You do not have to spend 9 months feeling restricted, confused or fearful in the gym. Train for motherhood and feel strong in pregnancy.

*Week 28-41: 3rd Trimester only

$110

Get Strong in Pregnancy: 3rd Trimester

A program designed with you in mind

Don't spend time modifying a program that wasn’t designed for your pregnant body.

More than 'pregnancy safe' exercises

Instead a program that makes you feel strong, capable and confident all while making considerations for your pelvic/core health.

Trimester by trimester considerations

Find balance in your pelvic floor, include movements that HELP relieve common aches and pains, understand how to best prepare your body for childbirth and your postpartum recovery.

Features

Access to your coaches

Here to support you throughout the program.

Programming 4 days per week

Upper, Lower and x2 Full Body workouts. From weeks 35+ you will also have an extra labor prep workouts.

Exercise Video Guidance

Instructional videos to guide you through your training

Detailed, expert instruction

exercise notes, RPE suggestions and everything you need to navigate your training

Delivered through TrainHeroic

App based, self paced program. You will also have a 50+ page free PDF with each program with information to support your training

Equipment

Required

Bench/Box/Step // Cables or Resistance band (with both high and low anchor points) // Dumbbells // Birth Ball // Pilates Ball

Recommended

Kettlebells // TRX // Squat Rack // Barbell

Sample Week

Week 1 of 13-week program

Sunday

INTRO TO PROGRAM

Diaphragmatic Breathing 101

Improving 360 Expansion

How to Modify: Squats

How to Modify: Hip Thrusts

How to Modify: Chest Press

How to Modify: Pull Ups

How to Modify: Rows

How to Modify: Overhead Movements

How to Modify: Planks

Monday

Week 28 Day 1: Upper

Warm Up

Complete 1 round of the following for the prescribed reps - Open Book Stretch x 6 / side - Lumbar Cat Cow x 8 - Banded Y T W / TRX Y T W x 3-4 each - Band Dislocates x 8 - Kneeling Halo x 5 / each way - Quadruped Band Shoulder Abduction x 12

Bench Supported Bent Over Row

3 x 10 @ 70 %

1/2 Kneeling Landmine Press

3 x 10 @ 70 %

Feet Up Close Grip Bench Press

3 x 10 @ 70 %

Seated Alternating Pulldown - Iso Hold

3 x 10

Cable Row with Thoracic Rotation

3 x 10 @ 70 %

Kneeling Dumbbell Lateral Raise

3 x 12

Banded Tricep Extension

3 x 15

Legs Up Wall Pelvic Floor Relaxation

1 x 1:00

Supported Childs Pose

1 x 1:00

Tuesday

Week 28 Day 2: Lower

Warm Up

Complete 1 round of the following. Open circuit to view videos: - Cat Cow on Yoga Block x 6 / side - Adductor Rockback x 6 / side - 3 Way Adductor Squeeze x 5 / each (toes forward, toes out, toes in) - Hamstring Bridge Hold :20-30 sec - Single Leg Deadlift with Pulldown x 6 ea - Mini Band Lateral Walks (Feet) x 10 / side

Squat Variation

3 x 8 @ 70 %

Staggered Stability Lift

3 x 8

Hip Thrust Variation

3 x 10 @ 70 %

Dumbbell Lateral Lunge

3 x 8 @ 70 %

Rotational Split Squat with Row

3 x 8

Banded Bird Dog

3 x 12

Farmers Carries

3 x 0:30

Deep Squat Push Out

1 x 1:00

Cat Cow on Yoga Block

1 x 8

Thursday

Week 28 Day 3: Full Body

Warm Up

Complete 1 round of the following exercises: - Cat Cow on Yoga Block x 6 / side - 90/90 Switches x 5 / side - Adductor Rockback x 5 / side - Kneeling Pallof Press / 6 side - Single Leg Hip Thrust / 6 side - Squat with Band Pull Apart x 8-10

Rotational Hinge with Row

3 x 8

1/2 Kneeling Rotational Dumbbell Chop

3 x 8

Seated Adductor Squeeze - 3 Ways

3 x 5

RFE Split Squat

3 x 8 @ 70 %

3 Point Bent Over Row

8, 10, 10

Stability Ball Leg Curl

3 x 8 @ 70 %

Single Arm Press in Bridge Hold - Bench

3 x 10 @ 70 %

Short Lever Side Plank with Row

3 x 10

Adductor Rockback

1 x 1:00

90/90 Stretch

3 x 6

Friday

Week 28 Day 4: Full Body

Warm Up

Complete 1 round of the following: - Thread the needle x 6 side - Hip CARS x. 5 / side - Quadruped Hip Extension (Banded) x 15 / side - Lateral Squat / 6-8 - Hip Thrust with Ball Squeeze x 10

Supported Single Leg Deadlift

3 x 8 @ 70 %

1/2 Kneeling Facepull

3 x 12

Step Up with Internal Rotation

3 x 8

Incline Chest Press

3 x 10

1/2 Kneeling Band Pull Apart

3 x 15

Dumbbell Hip Thrust

3 x 10