New

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.

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Better Balance
As your center of gravity shifts forward, you'll remain on top of it.
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Greater Endurance
Remain active and able to withstand the challenges of each trimester leading ultimately to the main event of giving birth.
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Functional Strength
Develop the tools necessary to support transitional movements and activities of your daily routine.
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Body Awareness
Learn how to adapt to your changing body and overcome the obstacles met throughout pregnancy.
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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
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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 2 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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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Push Day Full Body 

A1

Foam Roll Quads

1 x 1:00

A2

Foam Roll Adductors

1 x 1:00

A3

Foam Roll Hamstrings

1 x 1:00

A4

Foam Roll Calves

1 x 1:00

A5

Foam Roll T-Spine

1 x 1:00

A6

Cat/ Cow

A7

Foam Roller Child's Pose Lat Stretch

A8

Ski Erg Conditioning

1 x 2:00

B1

Barbell Back Squat

4 x 10

B2

Push Up

4 x 6

B3

Half Kneeling Chop

4 x 8

C1

Reverse Lunge

4 x 10

C2

Overhead Press, Half Kneeling Unilateral

4 x 8

C3

Farmer Carry - Kettlebell

4 x 20

D1

Pin and Stretch - Quads

1 x 1:00

D2

Foam Roll - Glutes

1 x 1:00

D3

Foam Roller Child's Pose Lat Stretch

1 x 1:00

Monday
Cardio Conditioning

A

Cardio Conditioning

1 x 40:00

B1

Foam Roll Calves

1 x 1:00

B2

Foam Roll - Glutes

1 x 1:00

B3

Foam Roll Hamstrings

1 x 1:00

B4

Foam Roll Quads

1 x 1:00

B5

Foam Roll Adductors

1 x 1:00

Tuesday
Cardio Conditioning

A

Cardio Conditioning

1 x 40:00

B1

Foam Roll Calves

1 x 1:00

B2

Foam Roll - Glutes

1 x 1:00

B3

Foam Roll Hamstrings

1 x 1:00

B4

Foam Roll Quads

1 x 1:00

B5

Foam Roll Adductors

1 x 1:00

Wednesday
Pull Day Full Body

A1

Foam Roll Quads

1 x 1:00

A2

Foam Roll Adductors

1 x 1:00

A3

Foam Roll - Glutes

1 x 1:00

A4

Foam Roll Calves

1 x 1:00

A5

Foam Roll T-Spine

1 x 1:00

A6

Cat/ Cow

A7

Ski Erg Conditioning

1 x 2:00

B1

Barbell Deadlift

4 x 10

B2

Bent Over Rows

4 x 8

B3

DeadBug

4 x 8

C1

Single Leg Deadlift Unilateral

4 x 8

C2

Vertical Cable Pull Down, Half Kneeling

4 x 8

C3

Side Plank

4 x 0:30

D1

Foam Roll Quads - Pin and Stretch

1 x 1:00

D2

Foam Roll Hamstrings

1 x 1:00

D3

Foam Roller Child's Pose Lat Stretch

1 x 1:00

Thursday
Cardio Conditioning

A

Cardio Conditioning

1 x 40:00

B1

Foam Roll Calves

1 x 1:00

B2

Foam Roll - Glutes

1 x 1:00

B3

Foam Roll Hamstrings

1 x 1:00

B4

Foam Roll Quads

1 x 1:00

B5

Foam Roll Adductors

1 x 1:00

Friday
Cardio Conditioning

A

Cardio Conditioning

1 x 40:00

B1

Foam Roll Calves

1 x 1:00

B2

Foam Roll - Glutes

1 x 1:00

B3

Foam Roll Hamstrings

1 x 1:00

B4

Foam Roll Quads

1 x 1:00

B5

Foam Roll Adductors

1 x 1:00

Saturday
Rest Day
Coach
coach-avatar 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.

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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.

Start My 7-Day Free Trial
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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
verified-athlete-avatar 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!""

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Prenatal Prep
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Prenatal Prep
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Prenatal Prep
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