This phase of programming continues with resistance-style training while focusing on movements that strengthen your deep stabilization systems, specifically the posterior oblique sling (lat, thoracolumbar fascia, and contralateral glute) and the anterior oblique sling (chest, ipsilateral obliques, and contralateral adductor). These targeted movements are designed to help manage pelvic discomfort, such as pubic symphysis or sacroiliac joint pain, as your body adapts to the changes of the third trimester.

There will also be a focus on upper and mid-back strengthening to promote postural alignment of the ribcage over the pelvis and counter any rounding of the upper back or forward shoulder positioning.

Each session includes dedicated breathing, mobility, and pelvic floor release drills to support your comfort and preparation for childbirth. As the program progresses, more hip mobility exercises are introduced to help keep the pelvis adaptable and prepared for labor.

Many of the mobility drills in this phase of the program will focus on creating space at each level of the pelvis: the inlet (where the baby engages at the top), the mid-pelvis, and the outlet (the bottom, where the baby exits).

By enhancing mobility and creating space in these areas, you can help ensure that each level of the pelvis is more accessible during labor and delivery. This improved mobility supports your baby’s ability to navigate the pelvis, which can contribute to a smoother childbirth experience.