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Pregnancy Program Trimester 3

Familia Fitness

Coach
Jordan Lovelock Wiggins

Welcome to pregnancy. A time in your life like no other. This is a time that your body needs to be fit, healthy and strong for the marathon task ahead. Keeping up a training routine can be quiet difficult during pregnancy. There is so much contradicting information out there, and can be overwhelming to know what to do. I designed these pregnancy training programs for both Trimester 2 and 3 whilst I was pregnant myself. I believe the programs I have put together have helped me to stay fit and strong throughout my pregnancy, making time go a little easier for me.

This program is designed to be safe and effective to keep your body moving comfortably whilst bump is busy growing.
Trimester 3 program is a 3 x day basic strength training program for 6 weeks. You may need some gym access for this program, however you may be able to do a lot of the strength training at home with resistance bands, dumbbells and kettle bells.

This program is basic and suited for beginners. Even if you have not train much prior to pregnancy or during your pregnancy you will still be able to do the exercises in the program.

Happy Training Mumma xx

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Bump Friendly Exercises
Know that the exercises you are doing are safe for you and your baby. It can be getting a bit uncomfortable moving around the gym with your growing bump, but this program will ensure all exercises are catering for both of you at the gym
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Pregnancy Specific
This program specifically targets the areas that need strengthening during pregnancy. Our bodies are changing at a drastic rate. Our hips and ribs are expanding at a rapid rate which can cause pain and discomfort. By strengthening our support muscles we can minimise this pain and you can breeze through your pregnancy.
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Be a Strong Mumma
This is a time in your life that being strong is very important and lifting weights should still be a part of your training routine. This program will take you through step by step to ensure you staying strong and fit in the most important time of your life. The recovery after birth will be much easier and you will have more energy to spend with your new bundle of joy.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Resistance Band // Dumbells // Kettlebells
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Sample Week
Week 1 of 6-week program
Sunday
Pregnancy Program Day 1 Week 1 Trimester 3

A1

band crab walks

3 x 20

A2

DB Sumo Squats

3 x 12

B1

Incline DB Bench Press

3 x 12

B2

1-Arm DB Row

3 x 12

C1

DB Shoulder Press

3 x 12

C2

DB Lateral Raise

3 x 12

Tuesday
Pregnancy Program Day 2 Week 1 Trimester 3

A1

Step-Ups

3 x 12

A2

Sumo Deadlift

3 x 12

B1

Incline Push up

3 x 10

B2

Banded Pulldowns

3 x 12

C1

DB Bicep Curls

3 x 10

C2

triceps rope push down

3 x 12

Thursday
Pregnancy Program Day 3 Week 1 Trimester 3

A1

Side Lunge Stretch

3 x 12

A2

Wall Sit

3 x 0:30

B1

Kettlebell Upright Row

3 x 12

B2

Single arm banded row

3 x 12

C1

Banded Pull Aparts

3 x 12

C2

Banded Kickbacks Standing

3 x 12

Coach
coach-avatar Jordan Lovelock Wiggins

Coach Jordan has dedicated her life to helping people in their best bodies. She specializes as a strength coach and has gained a Bachelor's and Master's Degree in Exercise & Sports Science and Strength & Conditioning. With over 16 years of experience, Jordan has trained everyone from elite athletes to the general public and rehabilitation for older adults

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Don't Feel Overwhelmed

Pregnancy can be a daunting time for many, and there are alot of this out of our control. However, by maintaining your strength and fitness you can ease some of the struggles of pregnancy and know that what you are doing if good for both you and your baby.

Get Pregnancy Program Trimester 3
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The Proof
verified-athlete-avatar Jenni

"Jordan wants you to Succeed"

Verified Athlete

""Jordan is extremely welcoming and amazing. Jordan does not judge you on your abilities she only want to see you succeed. Jordan has helped me learn technique and really improve my fitness levels. It really is like a little family, as everyone supports one another and no one is judgmental.""

Pregnancy Program Trimester 3