Prenatal Plan

Prenatal Plan

4 Seasons

• This is a 4-week movement plan curated to safely and effectively strengthen and mobilise that beautiful pregnant body of yours so you can feel strong, confident, and prepped for childbirth.
• Suitable for all trimesters of uncomplicated pregnancies.
• Sip on plenty of water as you move your body, and don't be afraid to stop for a breather.
• If you are unsure about anything, please seek advice from your midwife or obstetrician, or contact us at [email protected].
• See below for recommended weekly schedule:

WEEK ONE:
Monday • Core & Pelvic Floor 3
Tuesday • Prenatal Full Body 1
Wednesday • Rest
Thursday • Walk / Jog
Friday • Arms & Legs 5
Saturday • Core & Lower Body Strength 9
Sunday • Rest

WEEK TWO:
Monday • Prenatal Full Body 2
Tuesday • Lean Legs 11 + Toned Arms 23
Wednesday • Rest
Thursday • Walk / Jog
Friday • Prenatal Full Body 3
Saturday • Swift Stretch 1
Sunday • Rest

WEEK THREE:
Monday • Prenatal Full Body 4
Tuesday • Lean Legs 7
Wednesday • Rest
Thursday • Walk / Jog
Friday • Oblique Blitz 2 + Toned Arms 24
Saturday • Prenatal Core Strength
Sunday • Rest

WEEK FOUR:
Monday • Prenatal Full Body 5
Tuesday • Core & Lower Body Strength 5
Wednesday • Rest
Thursday • Walk / Jog
Friday • Butt Sculpt 2 + Toned Arms 22
Saturday • Swift Stretch 2
Sunday • Rest

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Prenatal Plan

4 Episodes

  • Core and Pelvic Floor 3
    18:31
    Core and Pelvic Floor 3
    Episode 1

    Core and Pelvic Floor 3

    Episode 1

    Level: build
    Equipment: None
    Playlist: https://rb.gy/24okhe
    Workout: Engage your pelvic floor as you move and strengthen your abs.

  • Prenatal Full Body
    10:14
    Prenatal Full Body
    Episode 2

    Prenatal Full Body

    Episode 2

    Level: gentle • build
    Equipment: None
    Playlist: https://rb.gy/24okhe
    Workout: Safely work your core from side lying and then into a seated position. Introduce lower body and upper body strength to assist. Drink plenty of water as you go, and don't be afraid to stop for a breather or stretch.

    **P...

  • Wednesday
    Wednesday
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    Wednesday

    41.7 KB

  • Thursday
    Thursday
    53.3 KB

    Thursday

    53.3 KB

  • Arm and Leg Sculpt 5
    17:59
    Arm and Leg Sculpt 5
    Episode 3

    Arm and Leg Sculpt 5

    Episode 3

    Level: build • hustle
    Equipment: PBB Weights (optional)
    Playlist: https://rb.gy/24okhe
    Workout: Strengthen your pelvic floor, legs and glutes with a standing set of squats and lunges. Using optional PBB Weights, tone your arms and shoulders as you go. Then, come down to four-point kneeling for a ...

  • Strong Core and Lower Body 9
    19:46
    Strong Core and Lower Body 9
    Episode 4

    Strong Core and Lower Body 9

    Episode 4

    Level: build
    Equipment: PBB Bands (optional)
    Playlist: https://rb.gy/24okhe
    Workout: Work your whole core in half roll backs. Transition into side bends and leg lifts, then a glute bridge series to complete the burn.

  • Sunday
    Sunday
    41.7 KB

    Sunday

    41.7 KB

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