Designed For You Fitness
This phase of programming introduces resistance-style training to strengthen your posterior chain, supporting your changing center of gravity as your belly grows. It also emphasizes movements to enhance coordination, range of motion, and functional strength in the pelvic floor. Each session includes supplemental drills for breathing, mobility, and pelvic floor release. Feel free to adjust—do as much or as little as feels right for your body on any given day. Each week will include three workouts - one lower body, one upper body, and a full-body session - that can be easily incorporated into your current fitness routine at your own pace.
Features1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Diaphragmatic Breathing
Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side
Prep
B
Connection Breath
Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side
C1
Side Lunge Hip Opener
1 x 5
C2
Internal Hip Rock Back
1 x 10
D1
Swing Lunge
3 x 8
D2
B-Stance DB RDL
3 x 8
D3
Banded Side Step
3 x 20
D4
Glute Bridge March
3 x 8
D5
Side Plank Thrusters
3 x 8
E
Supported Squat and Rock
Prep
A
Diaphragmatic Breathing
Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side
Prep
B
Connection Breath
Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side
C1
Cat Cow
1 x 10
C2
Bent Over T's and Y's
1 x 5
D1
Band Pull Apart
3 x 8
D2
Standing Palm Press Out with Pillow or Ball
3 x 8
D3
Gorilla Row
3 x 8
D4
Single Leg Around the World
3 x 8
D5
Half Kneeling Lateral Raise
3 x 8
E
Happy Baby
Prep
A
Diaphragmatic Breathing
Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side
Prep
B
Connection Breath
Pick ONE of the three exercises below to complete. Breaths Seated: 10 reps Breaths Supine: 10 reps Breaths Side-Lying: 10 reps each side
C1
90-90 with Reach
1 x 6
C2
Scapula Push Ups
1 x 10
D1
Goblet to Sumo Squat
3 x 6
D2
B-Stance Front Raise with Dumbbell
3 x 8
D3
Single Arm Z-Press with Dumbbell
3 x 8
D4
Seated Leg Lifts over Reference
3 x 8
D5
Single Arm Overhead March with Dumbbell
3 x 8
E
Hero Pose
