BIRTHFIT
Do Pregnancy Different!
Prenatal Strength and Conditioning Program for those in their SECOND TRIMESTER. (Second Trimester: Weeks 15-27)
NOTE: The program starts at Week 15 of your pregnancy.
This program is 4 training days a week with an additional active recovery day. Each day has core and pelvic floor prehab, strength, conditioning, and movements and poses to get your mind and body ready for birth. The entire program can be done with AS LITTLE AS a pair of dumbbells, kettlebells, and two super bands (mini and a medium).
In this program you’ll gain more awareness and connection with your body, while also training efficiently and sustainably for the birth that you desire.
This general strength and conditioning program is perfect for YOU. This program is open to all levels and all fitness backgrounds. There are movement suggestions and progressions for each training day so you’ll always have options based on how your body feels that day.
First Trimester: Weeks 1-14
Second Trimester: Weeks 15-27
Third Trimester: Weeks 28-birth
5 sessions per week
Must use App app to view and log training
Program Training
Welcome to Week 15!
A
Overview 15-27
In weeks 15-27 we focus on intentional practice and tuning in to what our body and baby are communicating with us. Your body will start to change, workouts will feel different, and it can be a tough time to tune in to what the body is communicating. Typically, we start to feel more energy in this window and it's important to work with your body and what is appropriate in meeting you where you are at.
Conditioning
B
Mind Body Connection (Squat Hinge 2)
5/Side Hip ROM :30 Breathing in Happy Baby 10 Alt. Dead Bugs 10 Alt. Bird Dog :30/side Tripod hold
Movement Prep
C
2 Rounds: 10 Russian Baby Makers 10 Lateral Step Overs / Side 8 each Single Leg Squat to Box
D1
Sumo Stance Box Squat
10 x 2
D2
Windmill
For Completion
Conditioning
E
4 Rounds: 12 Box Step Ups 10 Goblet Squats 8 Alternating Death Marches This is four rounds of work with three different movements. You choose the box height, the load for goblet squats, and the load for death marches. You want to move through all four rounds at a moderate to challenging intensity or strain.
Conditioning
F
Mind Body Reflection (Squat Hinge 2)
30 Deep Lizard :30 Happy Baby Nasal Breathing 5/side Sciatic Nerve Floss
A
Second Trimester Talk
Conditioning
B
Mind Body Connection (Press Pull 2)
5/Side Neck ROM 5/Side Shoulder ROM 5/Side Side Plank Options 20’ Bear Crawl Fwd./Backward :30 High Bear
Movement Prep
C
2 Rounds: 30 Banded Row (Face Pulls) 30 Banded Pull Aparts 6 each Shin Box to Lunge
D1
Bench Press Set Up Variety
9 x 3
D2
Banded Tricep Extensions
For Completion
Conditioning
E
For 20 minutes: 500m Row (400 m walk) 40 Alternating Ball Taps 30 Ring Rows 20 Elevated Push Ups 10 Seated Dumbbell Strict Press Move at a moderate pace for 20 minutes resting as necessary.
Conditioning
F
Mind Body Reflection (Press Pull 2)
2-5 minutes Diaphragm Breathing in Seated Position 5 Segmental Cat-Cow :30 Child's Pose Nasal Breathing (Elevate arms as needed for comfort) 3 Minutes Supine Box Breathing 3333 Tempo (3 second inhale / 3 second pause / 3 second exhale / 3 second pause)
A
BIRTHFIT Prenatal Program: Active Recovery Options
For Completion
Prep
A
Mind Body Connection (Squat Hinge 2)
5/Side Hip ROM :30 Breathing in Happy Baby 10 Alt. Dead Bugs 10 Alt. Bird Dog :30/side Tripod hold
Movement Prep
B
2 Rounds: 10 Each, Single Leg Deadlift 10 Each, SINGLE Arm Thruster 60 second Straddle Stretch
C
Deadlift
8 x 2
Conditioning
D
4 Rounds: 200’ Front Rack Carry 20 Alternating One-Legged Squat (or Pistols) Move through the four rounds of movement with intention and quality. Choose either double kettlebells or a barbell for the front rack carry. Choose a load in which you could do a carry for 100’ comfortably but may (or may not) need a break before the next 100’. Rest as needed throughout the workout. If pistols are not in the cards for you, then perform BIRTHFIT: Box Lower Downs.
Conditioning
E
Mind Body Reflection (Squat Hinge 2)
30 Deep Lizard :30 Happy Baby Nasal Breathing 5/side Sciatic Nerve Floss
Prep
A
Mind Body Connection (Full Body 2)
10 Alt. Dead Bugs 10/Side Side Plank Option 10 Alt. Bird Dog :30 Breathing in High Bear
Movement Prep
B
2 Rounds: 10 Wall Angels 20 Inverted Rows 30 Banded Lat Pull Downs
Conditioning
C
40 Minute Row Minute 1 (and so on): LIGHT (40-50%) Minute 2 (and so on): MEDIUM (60-70%) Minute 3 (and so on): HARD (80-90%) for 30s and then REST 30s Minute 4: 10 Air Squats This is a mindset exercise as much as fitness. 40 minutes of rowing (or bike) with changing intensities/strains. After the 30 second sprint aka hard intensity zone, you’ll have 30 seconds of rest followed by 10 air squats to simply move. Enjoy!
Conditioning
D
Mind Body Reflection (Recovery 2)
10 Breaths in High Bear 200-400m Nasal Barefoot Walk
