Moms in Motion- Prenatal Strength 1st Trimester: Training by Cassidy Turner in TrainHeroic

Monumental Strength

Women's Training

Coach

Cassidy Turner

This program can be started at any point during your first trimester and scaled to the level of difficulty that best suits you during the numerous changes your body is going through during this time. The program is broken down into an upper/lower split and includes movements that help you connect to your core and pelvic floor while also maintaining or increasing strength. Consider levels of fatigue, nausea, and discomfort as you work through each session and reduce weight or modify as suggested in the exercise description. Reps in reserve (RIR) is utilized throughout this program to assist with autoregulation throughout your training. The prescribed RIR will allow you to manage fatigue while still pushing intensity safely throughout this trimester.

Features
1 sessions per week
Must use App app to view and log training
Program Training

$30

Get Moms in Motion- Prenatal Strength 1st Trimester

An Empowered Pregnancy

This program is specifically designed to eliminate any guesswork when it comes to training in pregnancy. You're not fragile during pregnancy but also not invincible. Following this program will allow you to feel empowered in your pregnancy, gaining the strength and mobility necessary for birth.

Know Your Limits

The 20lb weight limit is outdated. This program incorporates methods of intensity management to train safely during pregnancy while still maintaining your strength and muscle. Your PRs may be on a temporary hold in this season, but you can still lift some heavy weights in a smart and safe way.

Manage Pain and Move Well

Throughout this program, there are movements specifically incorporated to help mitigate common aches and pains that occur throughout pregnancy. Birth prep mobility is also included to help baby move down and into the pelvis and help you relax the muscles that may need to chill out for a smooth delivery. There are always modifications and substitutions available for exercises to help throughout.

Sample Week

Week 1 of 9-week program

Sunday

Prenatal Lower 1 Wk 5-8

Prep

Prenatal Lower Warm-Up 1

Supine Connect Breath w/Ball Adductor Rockbacks 90/90 Switches Quadruped Rocks- Heels in/out Dynamic Hamstring Stretch to Deep Squat

Lateral Hop Overs

2 x 0:15

Barbell Back Squat.

3 x 6

Kickstand Romanian Deadlift

3 x 16

Crossover Step Up

2 x 12

KAS Glute Bridge

2 x 10

Copenhagen Plank Raises

2 x 16

Banded Lateral Walks

2 x 16

Monday

Prenatal Upper 1 Wk 5-8

Prep

Prenatal Upper Warm-Up 1

Quadruped Connection Breath w/ Press x8 each Cat/Cow x8 Thread the Needle + Thoracic Rotation x6 each Banded Pull Apart x10 90/90 Side Opener to Lift

Modified Plyo Push-Up (pregnancy mod)

2 x 6

Pause Bench Press

3 x 6

2-Way Inverted Rows

3 x 10

Single Arm Straight Lat Pulldown

3 x 16

Cable Lateral Raise

3 x 16

Straight Bar Cable Curl

2 x 10

Bear Plank Shoulder Taps

2 x 0:30

Wednesday

Prenatal Lower 2 Wk 5-8

Prep

Prenatal Warm-Up Lower 2

Supine Connection Breath w/Ball Adductor Rockbacks 90/90 Switches Yoga Block Cat/Cow Quadruped Rocks- Heels in/out Dynamic Hamstring Stretch to Deep Squat

Split Squat Drop Chop

3 x 6

Barbell Sumo Deadlift

3 x 6

Front Foot Elevated Split Squats

3 x 12

Banded Glute Bridge Marches.

3 x 12

Slider Curl

2 x 8

Kettlebell Swing

2 x 10