Prenatal Prep

Sweat Your Best

Coach

Dave Duminuco, NASM

Weekly, 2 Session Cycle for pregnant women. Safely develop your workout capacity, functional endurance, and overall strength with this Prenatal Prep program as your baby grows, your body changes, and your center of gravity shifts.

$49 / mo

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Better Balance

As your center of gravity shifts forward, you'll remain on top of it.

Greater Endurance

Remain active and able to withstand the challenges of each trimester leading ultimately to the main event of giving birth.

Functional Strength

Develop the tools necessary to support transitional movements and activities of your daily routine.

Body Awareness

Learn how to adapt to your changing body and overcome the obstacles met throughout pregnancy.

Improved Posture

Back pain doesn't have to be part of the equation. Build a strong posterior chain so you move forward with confidence, holding your head high (and your shoulders firmly back)!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 2 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Kettlebell

Recommended

Bands // Foam Roller // Yoga Mat

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Push Day Full Body

Foam Roll Quads

1 x 1:00

Foam Roll Adductors

1 x 1:00

Foam Roll Hamstrings

1 x 1:00

Foam Roll Calves

1 x 1:00

Foam Roll T-Spine

1 x 1:00

Cat/ Cow

Foam Roller Child's Pose Lat Stretch

Ski Erg Conditioning

1 x 2:00

Barbell Back Squat

4 x 10

Push Up

4 x 6

Half Kneeling Chop

4 x 8

Reverse Lunge

4 x 10

Overhead Press, Half Kneeling Unilateral

4 x 8

Farmer Carry - Kettlebell

4 x 20

Pin and Stretch - Quads

1 x 1:00

Foam Roll - Glutes

1 x 1:00

Foam Roller Child's Pose Lat Stretch

1 x 1:00

Monday

Cardio Conditioning

1 x 40:00

Foam Roll Calves

1 x 1:00

Foam Roll - Glutes

1 x 1:00

Foam Roll Hamstrings

1 x 1:00

Foam Roll Quads

1 x 1:00

Foam Roll Adductors

1 x 1:00

Tuesday

Cardio Conditioning

1 x 40:00

Foam Roll Calves

1 x 1:00

Foam Roll - Glutes

1 x 1:00

Foam Roll Hamstrings

1 x 1:00

Foam Roll Quads

1 x 1:00

Foam Roll Adductors

1 x 1:00

Wednesday

Pull Day Full Body

Foam Roll Quads

1 x 1:00

Foam Roll Adductors

1 x 1:00

Foam Roll - Glutes

1 x 1:00

Foam Roll Calves

1 x 1:00

Foam Roll T-Spine

1 x 1:00

Cat/ Cow

Ski Erg Conditioning

1 x 2:00

Barbell Deadlift

4 x 10

Bent Over Rows

4 x 8

DeadBug

4 x 8

Single Leg Deadlift Unilateral

4 x 8

Vertical Cable Pull Down, Half Kneeling

4 x 8

Side Plank

4 x 0:30

Foam Roll Quads - Pin and Stretch

1 x 1:00

Foam Roll Hamstrings

1 x 1:00

Foam Roller Child's Pose Lat Stretch

1 x 1:00

Thursday

Cardio Conditioning

1 x 40:00

Foam Roll Calves

1 x 1:00

Foam Roll - Glutes

1 x 1:00

Foam Roll Hamstrings

1 x 1:00

Foam Roll Quads

1 x 1:00

Foam Roll Adductors

1 x 1:00

Friday

Cardio Conditioning

1 x 40:00

Foam Roll Calves

1 x 1:00

Foam Roll - Glutes

1 x 1:00

Foam Roll Hamstrings

1 x 1:00

Foam Roll Quads

1 x 1:00

Foam Roll Adductors

1 x 1:00

Saturday

Rest Day

Coach

More from Sweat Your Best

Dave Duminuco, NASM

Dave Duminuco, NASM, is a highly sought after performance coach, and content expert, with over 5 years in the industry. A former strength and conditioning coach, now specialist in prenatal and postpartum fitness, he is committed to helping pregnant women move better, feel stronger and exercise safely throughout their pregnancy.

Prenatal Training: Do it for you. Do it for them.

Stay safe and and strong throughout each trimester with this tested program made specifically for pregnant women.

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FAQs

Is it safe to workout while I'm pregnant?

Yes! In fact, it's beneficial for you to remain active throughout your pregnancy to reduce the risk of developing gestational diabetes, preeclampsia, and unnecessary weight gain.

Should I be doing cardio while I'm pregnant?

Yes, but don't worry, I've built cardio workouts into this Prenatal Prep program.

How will I check my form to make sure I'm doing the exercises right?

Every exercise has a video linked to better understand how to complete each movement.

The Proof

Natasha K.

Trained throughout entire pregnancy

Verified Athlete

""I appreciate that you listen to my goals / needs and develop thoughtful programs to address my objectives. You go the extra mile to think about my goals holistically and you are always positive!""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Prenatal Prep