Moms in Motion- Prenatal Strength Program
Monumental Strength Club
Women's Training, Personal Training, Functional FitnessWelcome! You are about to be on your way to a stronger, empowered pregnancy. This program can be started at any point during your pregnancy starting at 5 weeks and scaled to the level of difficulty that best suits you during the numerous changes your body is going through during this time. 1st and 2nd trimester are an upper/lower split while 3rd trimester transitions to a full body split to honor energy levels and fatigue as you approach the major event of birth. Each trimester includes movements that help you connect to your core and pelvic floor while also maintaining or increasing strength in all planes of motion. You will also see modified explosive primer exercises at the beginning of sessions to aid in force absorption, building stronger joints, and to reduce injury risk. Optional conditioning circuits are also included in 3rd tri to help build the endurance needed during labor and delivery. Tools to assist with auto-regulation throughout your training will be provided so you can scale intensity safely throughout your pregnancy.
*Please consult your doctor prior to beginning any exercise program
Prep
A
Prenatal Lower Warm-Up 1
Supine Connection Breath w/Ball x8-10 Adductor Rockbacks x8-10ea 90/90 Switches x8-10ea Quadruped Rocks- Heels in/out x8-10ea Dynamic Hamstring Stretch to Deep Squat x8-10
B
Lateral Hop Overs
2 x 0:15
C
Barbell Back Squat.
3 x 6
D
Kickstand Romanian Deadlift
3 x 8
E1
Crossover Step Up
2 x 6
E2
KAS Glute Bridge
2 x 10
F1
Copenhagen Plank Raises
2 x 8
F2
Banded Lateral Walks
2 x 8
Prep
A
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
B
Modified Plyo Push-Up (pregnancy mod)
2 x 6
C
Pause Bench Press
3 x 6
D
2-Way Inverted Rows
3 x 5
E1
Single Arm Straight Lat Pulldown
3 x 8
E2
Cable Lateral Raise
3 x 8
F1
Straight Bar Cable Curl
2 x 10
F2
Bear Plank Shoulder Taps
2 x 0:30
Prep
A
Prenatal Warm-Up Lower 2
Perform 8-10 reps of each/per side Supine Connection Breath w/Ball x8-10 Adductor Rockbacks x8-10ea 90/90 Switches x8-10ea Yoga Block Cat/Cow x8-10ea Quadruped Rocks- Heels in/out x8-10 Dynamic Hamstring Stretch to Deep Squat x8-10
B
Split Squat Drop
3 x 4
C
Deadlift of Choice
3 x 6
D1
Front Foot Elevated Split Squats
3 x 6
D2
Banded Glute Bridge Marches.
3 x 12
E1
Slider Curl
2 x 8
E2
Kettlebell Swing
2 x 10
Prep
A
Prenatal Upper Warm-Up 2
Quadruped Connection Breath x8-10 Cat/Cow x8-10 Quadruped Thoracic Rotation X5 each Banded Pull Aparts x10 90/90 Side Opener x6-8ea
B
Med Ball Slam To Lateral Slam
2 x 4
C
Foot Assisted Chin/Pull Up
3 x MAX
D
Seated High Incline DB Overhead Press
3 x 6
E1
Single Arm Half Kneeling Cable Row
3 x 8
E2
Paused Pull Aparts
3 x 8
F1
Close Grip Push-Up
2 x MAX
F2
Half Kneeling Windmill
2 x 5
Cassidy Turner
Cassidy had a lifelong career in dance and gained her Bachelor's degree in Dances Studies. She later became certified as personal trainer through NASM, a certified pre and postnatal coach through GGS, a pregnancy and postpartum athleticism coach, and a pain free performance specialist. She is a proud mama and has found a passion for training women through their pregnancies and postpartum journeys.
Build a stronger you during pregnancy. Choose the Moms in Motion Pregnancy program to help become the strongest version of yourself, reduce risks of pregnancy complications, build endurance for labor and delivery, and set yourself up for a smoother postpar
Get Moms in Motion- Prenatal Strength Program
