Mama! WELCOME! I am THRILLED you are here and choosing to trust me with your pregnancy workout routine. Before you get started, please watch this video so you know alllll the good deets. I am SO EXCITED to workout with you, Mama!

PLEASE take the time to thoroughly listen to this video at least once before doing these 8 exercises on your own!! Aim to do this one 3-7 days a week throughout ALL of pregnancy!
Our core is ever-changing throughout pregnancy. And while 100% of us will have Diastis Rectis (DR) to some degree, it...

Aim to do this one 3-7 days a week throughout ALL of pregnancy!
Take this one at your own pace, Mama. This is a routine I want you doing from early pregnancy to the very end. Ideally, you're able to do it every other day. Let's aim for at least 3 days a week though. Watch the video through 1-2 ti...

In this video, we go over the need to STRENGTHEN and RELASE our pelvic floor. Because each is equally important! We also go over my favorite helpful PF visual: the blueberry visual.

This video isn't meant to be used as a workout, but rather to be educational so you can PRACTICE these exercises a...

I wanted to do this in "demo" format so you can watch once or twice, familiarize yourself with the moves, and be confident enough to do them on your own at your own pace. Because we'll be doing this workout throughout our entire pregnancy! So we'll all be going at different paces :)

- 10 clamsh...

I wanted to do this in "demo" format so you can watch once or twice, familiarize yourself with the moves, and be confident enough to do them on your own at your own pace. Because we'll be doing this workout throughout our entire pregnancy! So we'll all be going at different paces :)

Equipment: ...

Here's everything you need to know about your pelvic floor, mama! This video is meant to be listened to at the beginning of this program, but the 3 exercises are meant to be done in THIRD trimester. That's when we want to start loosening up those pelvic floor muscles to make way for baby :)

Eve...

Alright mama--here is a lot of what you need to know about first trimester: what we focus on, some of the changes happening in our bodies, the hormones you're experiencing, and more.

Please watch this and listen up before you get started in your first trimester workouts. And PLEASE remember: fir...

Working the body as a WHOLE is so important. We want to be able to connect to each of our muscles and make sure our core is engaged before and throughout evert single exercise. We need strong bodies, Mama! Each of these exercises are chosen with the thought of "training for motherhood."

Equipmen...

We need a strong lower body because our lower body is in charge of the MAJORITY of labor and delivery!

Equipment: short band, stability ball, set of dumbbells, heavier weight (optional)

Activation: 3x
- 10 (each leg) donkey kicks
- 10 (each leg) fire hydrants
- 20 (forward & backward) monster...

Whether you realize it or not, Mama, you're about to be doing bicep curls on the regular :) Every time you pick up that sweet babe, you're essentially curling! We also need a strong back to help support us during pregnancy, labor, and postpartum. These exercises are chosen to help us train for al...

Equipment: set of dumbbells, stability ball, small ball/pillow
3-4x:
- 12 RDL to bent over row
- 10-12 bicep curls
- 10 bear hold with ball squeeze
3x:
- 10-12 pushups
- 20 seated alternating shoulder press
- 5-8 (each side) side-lying triceps pushups
Core Circuit 3x:
- 10 calf raise with stabili...

Balance--because our changing body is continuing to shift and move and we want to make sure we keep up with it! So these exercises focus on unilateral work (which y'all know means: CORE!), body awareness (noticing imbalances, where there are changes, what is starting to get difficult), and engagi...

With the right body awareness, education, and daily movement, pregnancy can be comfortable and alignment can be maintained close to normal even with the shifts in the center of gravity.The key is to move with awareness, release tension around the pelvis, and ensure that you work on the *glutes* t...

Focusing on a strong chest and shoulders can help with the shifting of our center of gravity. If we let this slip away, we can do longterm damage to our back and pelvic floor. No thank you! So we want strong and LONG muscles in our chest, triceps, and shoulders to protect our ever-changing body. ...

Lots of unilateral work to focus on CONNECTION to our core and balance! Weights are optional for several of these moves, but it's an effective workout without them. Make sure you're really channeling your mind-to-muscle connection and letting your CORE 4 come into work!
Please enjoy the reality t...

The BACK of our body is CRUCIAL to keep up with during pregnancy. With all of the changes that are happening anteriorly (in the front), we want to stay ahead of letting that affect our alignment too much. As our center of gravity shifts, our shoulders round and our pelvis pushes forward--both of ...

DISCLAIMER: I am *not* any form of a yogi, and am not pretending to be. These exercises are straight from a certification course I took and are perfect for first trimester. Instead of calling this a yoga workout, I'm calling it a "stretch and breath work" routine--because that's what I want it to...

Please be sure to watch this before beginning Second Trimester workouts. We cover body changes, modifications, and goals/focuses of this trimester!

Important things we work on during second tri:
- Unilateral Work: to address imbalances and compensations
- Glutes: to stabilize pelvis, support pelvic floor, reduce hip & back pain
- Deep Core: to stabilize pelvis and spine & strengthen the pelvic floor
- Back: to help with alignment and postu...

I explain what push and pull are in the workout. And of course, we have unilateral-focused movements throughout! Remember to keep focus on CORE and body-awareness (what's being worked, what's not being worked, where you're feeling it, imbalances, etc)

Equipment: long band, short band, heavy wei...

Here, we are supersetting some agonist-antagonist paired sets (think: opposites muscle groups) so that we can keep things speedy and get our hearts pumping
Equipment: long band, set of dumbbells, stability ball/bench
Warmup: 2x12 seated banded pull aparts (engage deep core here!)
4x 8-10 inclin...

For this workout, every move is targeting our back and/or biceps. You'll probably notice that during pretty much every back exercise, your biceps will be feeling some work, as well. That's because the two go hand in hand (especially with rows)! So many of these moves translate directly into mothe...

Equipment: set of dumbbells, stability ball, incline (bench, box, coffee table), long band
4x6 (each arm) offset RDLs
SS 1: 3x (complete each exercise with right arm, repeat on left)
- 10 seated single arm Arnold press
- 5-8 side-lying tricep presses
3x:
- 10-12 (each leg) single leg hip thrusts...

Lots of bodyweight work here, and focusing on the importance of GLUTES and unilateral work!

Equipment: stability ball/bench, long band, short band, one lighter dumbbell, heavy dumbbell (optional for RDLs)
Activation: 3x
- 10 long band good mornings
- 20 (each direction) lateral steps
- 10 (eac...

All upper body PUSH movements (with some core in the mix, of course!) We mamas need upper body strength to do so many things in our daily lives!

Equipment: incline, stability ball (optional), set of dumbbells, long band
SS 1: 3x
- 12-15 incline OR stability ball chest press
- 5-8 (each arm) si...

As explained in First Trimester Posterior Chain, the main reason for strengthening our PC is because: the stronger our backside is, the more support our frontside receives. And by now, you're probably noticing the shifting of your alignment--whether you're wanting it to happen or not!
So focusin...

This workout is full body, but I want the focus to be on core and pelvic floor. Each of these moves requires you engaging the core and pelvic floor, having the Core 4 work synergistically. With engaging the deep core (TVA), you want to exhale and bring the pelvic floor muscles together, and lift ...

*Disclaimer: I am NOT a yogi and don't pretend to be! These moves are some of which I learned while going through my certification. I wanted to incorporate them into this program to allow you to have a slower workout that allows you to shut off your mind and just think about connecting with your ...

Okay, Mama. The final trimester! You made it :)

Please watch this before beginning your Third Trimester workouts.

Equipment: stability ball, set of dumbbells, small ball/pillow, long band (just for warmup)
Warmup:
- 10 standing lat pulldowns
- 5 (each side) rear crescent lunges
- 20 monster walks
3x:
- 8-12 RDL to bent over rows *this range of reps is here for YOU to choose what number feels best
- 10 st...

This one's a bit long, and requires adjusting some equipment around, but it's such an important one! Lots of explaining, too, so make sure you listen up :)

Equipment: small ball/pillow, cable machine/long band, set of dumbbells, kettlebell or heavy weight to swing with

3x: pelvic stability ex...

Equipment: stability ball/incline, short band, set of dumbbells, optional heavy weight
Activation: 3x
- 15 glute bridges (can modify here for hip thrusts if that feels better)
- 15 (each leg) standing kickbacks
- 10 (each side) clamshells
3x:
- 10-15 hip thrusts *bodyweight is optional here, b...

During this workout, I want your focus to be on connecting the Core 4 WHILE you push. Being able to make that mind-to--muscle connection and having all of these very important muscles working together is so important and GREAT training for the big day!

Equipment: small ball/pillow, incline for ...

This one is a bit longer, but packed with birth-prepping lower body exercises. And it was the perfect level of difficult! I make it clear throughout the video, but just to reiterate: PLEASE tweak sets and reps to what feels best for YOU where you are in your pregnancy. Each circuit is suggested t...

Alright, mama. This one's a bit longer. As with the rest of Third Trimester workouts, it does focus on prep for birth. So each of the three circuits includes a slow pelvic floor and core-focused exercise. Lots of breath work, mind to muscle connection, and engagement work.
If you're short on tim...

This workout's main goal is to leave you feeling OPEN--opening up your chest and strengthening your back, as you continue to make room for your sweet babe. We NEED a strong back, Mamas!

Equipment: long band, stability ball, set of dumbbells, small ball/pillow
SS 1: 3x
- 10-15 seated horizontal ...

This video is providing you with exercises that help prep you for birth. Woohoo! I didn't film this as a workout, but rather showed you what the 6 exercises are. I want you to choose the exercises that feel BEST and most relaxing to you. That may end up being all 6 of them, or just 1-2 depending ...

These workouts are here for you to PAUSE. I want you to close out the outside world, and just connect to your baby. Shut everything else out!

*Please remember: I am NOT a yogi, but have learned these moves in my prenatal training. I want your focus to be connection: connection to your core and y...

As you prepare for labor and delivery—in other words, as you get ready to push—it’s good to learn more about pelvic mobilization and how to feel the power of your pelvis. PLEASE note that this workout can be helpful even for mamas who know they are going to have a scheduled C-section! We ALL have...

All of these exercises are intended to start (no earlier than) 35-37 weeks to help baby descend into the pelvic canal. We need to be able to have a full range of motion within our pelvis, NOT just be able to drop down into a deep squat like you see all over Instagram. While a deep squat is great,...

Pelvic floor work is NOT just strength! It's also relaxing, accessory work (glutes, core, adductors, back), and hip mobility and stability. And it can maybe feel overwhelming to try and get ALL of that in! This video's purpose is to help put you at ease that a) it's not overwhelming and b) you're...