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Strong Pregnancy
Start Here
Welcome! (1:58)
How to use this programme GUIDED TOUR! (9:45)
Pregnancy physiology - modifications as your pregnancy progresses - an overview (6:08)
Recommended Equipment (4:21)
Disclaimer
Core Basics
Intro (1:51)
What is the core? (3:42)
Safeguarding your pelvic floor (5:38)
Preventing Diastasis Recti (7:15)
How much weight is safe to lift during pregnancy (2:28)
Kegels (5:59)
Breathing 1 - 4 Techniques for a Balanced Core (8:12)
Breathing 2 - How to Breath During Exercise and Everyday Life (5:08)
Bulging (6:00)
Alignment (4:08)
Toilet habits (4:43)
Guidelines for running during pregnancy (7:16)
Pregnancy Weight Gain (6:11)
FIRST TRIMESTER - INFO
Considerations for the First Trimester
Modifications for First Trimester
Goals for First Trimester
The Science - what's going on inside your body? Pregnancy Physiology (15:09)
FIRST TRIMESTER - Weeks 8-13
Suggested Programme and Workout Tracker
Strength (Beginners) HOME Programme (71:45)
Strength (Intermediate) HOME (Dumbbells and bands only)
Strength GYM Programme (Intermediate - Advanced) NEW!!
Mobility (57:59)
Core (102:59)
Interval Training/Conditioning (64:22)
SECOND TRIMESTER (Considerations)
Second Trimester Considerations, Modifications and Goals: What you need to know (TLDR version )
General Wellbeing
Tummy
Supine Exercises (Lying on your back)
Hip Pain
Pelvic Floor
SECOND TRIMESTER / Block 1 - Weeks 14-17
Suggested Programme + Workout Tracker
Strength (Beginners) (60:23)
Strength (Intermediate - Advanced)
Strength INSTRUCTIONS (if you are new to the programme this trimester)
Mobility (64:48)
Core (59:53)
Conditioning (64:12)
SECOND TRIMESTER / Block 2 - Weeks 18-22
Suggested Programme + Workout Tracker
Strength (Beginners) (63:19)
Strength (Intermediate - Advanced)
Strength INSTRUCTIONS - (if you are new to the programme this trimester!)
Mobility (55:17)
Core (73:15)
Conditioning (65:43)
SECOND TRIMESTER / Block 3 - Weeks 23-28
Suggested Programme + Workout Tracker
Strength (Beginners) (63:16)
Strength HOME Programme (Intermediate/Advanced)
Mobility (69:04)
Core (60:35)
Conditioning (64:11)
THIRD TRIMESTER / Block 1 - Weeks 29-34
Strength (Beginners) (60:34)
Strength HOME Programme (Intermediate)
Mobility (39:06)
Core (24:39)
Conditioning (45:38)
THIRD TRIMESTER / Block 2 - Weeks 35+
Strength (Beginners-Intermediate) HOME Programme
What's next?
Here's what to do postpartum...
Supine Exercises (Lying on your back)
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