STHH Membership Prenatal

Adina Rubin Coaching

Coach
Adina Rubin

STHH Prenatal is the membership you've been waiting for! Once you complete one of my foundational programs, you can join us inside this membership to continue getting strong using programming that always considers your hormones, metabolism and prenatal needs!

I will be coaching you through the program so you can prep your pelvic floor for birth and stay strong throughout your pregnancy!

Who is STHH Prenaal for?

  • you have completed STHH self paced or STHH + coaching or strong foundations
  • you are pregnant!

Here's what you can expect from STHH Prenatal:

  • Workouts delivered 3x/week on Train Heroic App
  • at least 1 live workout with me per month! (via Zoom)
  • Unlimited Group messages inside Train Heroic chat including weekly form review!
Features
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Access to your coaches
ask me a questions, share a win or post video for form review
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Programming 3 days per week
Hormone-friendly, prenatal strength programming that fits into your busy life!
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Exercise Video Guidance
coaching videos for every exercise so you always know how to move, how to breathe and what to do with your core and pelvic floor
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Hormone Friendly Programming
Instructions so you know when to push and when to rest to best honor your unique and changing body
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Committed Teammates
A fun community of strong mamas who will cheer you on!
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Delivered through TrainHeroic
This platform is the bomb.com and makes it super easy to follow along with your workouts and log your results
Equipment
Required
Light Kettlebell // Medium Kettlebell // Heavy Kettlebell // Pilates ball/ kids ball // Loop band (red/ lightest)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
squat and row

A1

90-90 breathing

1 x 5

A2

Breathing Bridge

1 x 5

A3

ASLR

1 x 3

A4

Arm Bar

1 x 20

B1

SL bridge

2 x 3

B2

Bird dog with hover

2 x 5

B3

supine heel slides

2 x 20

C1

2 handed KB clean

3 x 1

C2

goblet squat

3 x 3

C3

2 point supported row

3 x 4

D1

goblet split squat

3 x 3

D2

half kneeling halo

3 x 2

Wednesday
TGU and DL

A1

90-90 breathing

1 x 5

A2

Breathing Bridge

1 x 5

A3

Side Bridge

1 x 0:15

A4

Arm Bar

1 x 20

B1

angry cat hold

2 x 0:25

B2

ASLR

2 x 5

B3

bridges

2 x 6

B4

TGU to palm: shoe

2 x 1

C1

SA deadlift

3 x 3

C2

SA clean

3 x 1

C3

rack carry march

3 x 15

C4

TGU half kneeling:shoe

3 x 1

D1

hand elevated pushup (more cues)

3 x 4

D2

TGU full: shoe

3 x 1

Saturday
swings + side butt

A1

90-90 breathing

1 x 5

A2

Breathing Bridge

1 x 5

A3

ASLR

1 x 3

A4

Arm Bar

1 x 20

B1

bridges

2 x 5

B2

beast w shoulder taps

2 x 20

B3

Side Bridge + leg raise

1 x 20

C1

loaded deadbug

1 x 15

C2

copenhagen plank

1 x 10

C3

bodyweight kickstand deadlift

1 x 15

C4

wall hinge

1 x 5

D1

learning 4 phases of the swing

3 x 3

D2

learning hike pass

D3

deadstop swing

3 x 5

D4

bent over row

3 x 4

D5

lateral lunge

3 x 3

Coach
coach-avatar Adina Rubin

Pre-postnatal Corrective Exercise Specialist and RKC Kettlebell Coach

Join Your Virtual Gym

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

STHH Membership Prenatal
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STHH Membership Prenatal
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STHH Membership Prenatal
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STHH Membership Prenatal