Prehab

Prehab

Use these video 2-4 times weekly to optimize your deep core and pelvic floor function during your pregnancy!

We know that diastasis and pelvic floor dysfunction like leaking, are symptoms of some greater issue. That issue could be related to movement patterns, poor posture, adhesions, mechanical restrictions, incorrect breathing patterns and muscle imbalances that can happen during preconception due to lifestyle, during pregnancy, or in the postpartum period. This is why we take a progressive, whole body approach to maintaining function, strength and healing!! That includes coaching on your breathing, posture and core/pelvic floor activation & function.

We know, and science proves that the body is an integrated system and we cannot fix an issue with only localized practices, it takes looking at the whole picture. Not only during coaching sessions but also instilling in you, the body awareness to move optimally throughout the other 23 hours of your day. You can do everything right in your workouts and end up doing more damage in the time outside your workouts if you don’t have optimal function. We want you to carry the knowledge and protocols we teach you here, into your everyday life. Not just the 30 minutes to 1 hour you have train with us.

We truly want you to thrive during your pregnancy by having optimal function of your core, pelvic floor and rest of your body.

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Prehab
  • All Trimester - Signs of Intolerance

    Enjoy this All Trimester safe Signs of Intolerance breakdown with Coach Jesse! This 10 min program is for all levels. She is going to dive into signs to look for during your workouts and daily movements!

    You will need the following equipment: No Equipment

  • Active Breath Breakdown

    This is your prenatal active breath breakdown with Coach Jesse!

  • Prenatal TVA Hold Explainer

    This is your prenatal TVA Hold explainer with Coach Jesse!

  • Prenatal TVA Mini Explainer

    This is your prenatal TVA mini breakdown with Coach Jesse

  • All Trimester - Abdominal Series Warm Up

    Enjoy this all trimester safe abdominal series warm up with Coach Nancy! The is 2 minute program is for all level! Use this before your pregnancy abdominal breathing routine or before any workout to activate your core.

    You will need the following equipment:
    - mat or comfortable place to lay
    - ...

  • Follow Along Breath Work #1 Seated

    This is your follow along, seated, prenatal breath workout with Coach Jesse!

  • All Trimester - Breath Work Workout 2

    Enjoy this All Trimester safe Follow Along Breath Work exercise with Coach Jesse! This 14 minute program is for all levels. Use this series to connect to your pelvic floor and deep core during your pregnancy!

    You will need the following equipment:
    - Yoga Ball
    - Chair or Seated Position (Option...

  • Follow Along Breath Work Tabletop Workout 3

    Hi Mamas! This is your follow along breath work in Tabletop position with Coach Jesse!

  • All Trimester - Core Strength Workout 1

    Enjoy this All Trimester safe Core Strength Workout with Coach Larie! This 30 minute program is for all levels. We’re going to utilize body weight movements to build your core stability and strength!

    You will need the following equipment:
    - Light Dumbbells (optional)
    - Exercise Band (optional)...

  • All Trimester - Core & Pelvic Floor 1

    Enjoy this all trimester safe core and pelvic floor workout with Coach Jesse! This 18 minute program is for all levels. We're going to connect with our deep core and pelvic floor to continue to better support you through pregnancy!

    You will need the following equipment:
    -9in Inflatable Yoga ba...

  • All Trimester - Pelvic Floor Workout 2

    Enjoy this all trimester safe pelvic floor workout with Coach Larissa! This 17 minute program is for all levels. We are using different exercises to engage the pelvic floor!

    You will need the following equipment:
    -Mat
    -Hip Circle (Optional)
    -Bench

  • All Trimester - Core & Pelvic Floor Workout 2

    Enjoy this all trimester safe core and pelvic floor workout with Coach Jesse! This 18 minute program is for all levels. We're going to connect with our deep core and pelvic floor to continue to better support you through pregnancy!

    You will need the following equipment:
    -9in Inflatable Yoga ba...

  • All Trimester - Core & Pelvic Floor & Glutes Workout 3

    Enjoy this All Trimester safe Core & Pelvic Floor & Glutes with Coach Jesse! This 24 minute program is for all levels. We are targeting your core, pelvic floor and glutes in this workout with 7 different circuits!

    You will need the following equipment:
    -Light weights
    -Loop Band
    -Small Inflated B...

  • All Trimester - Core & Pelvic Floor 4

    Enjoy this all trimester safe core and pelvic floor workout with Coach Jesse! This 20 minute program is for all levels. We're going to connect with our deep core and pelvic floor to continue to better support you through pregnancy!

    You will need the following equipment:
    - bench or chair
    - pil...

  • All Trimester - Posture & Strength

    Enjoy this all trimester safe Posture & Strength with Coach Jesse! This 31 minute program is for all levels. We will be focusing on prenatal posture habits during pregnancy!

    You will need the following equipment:
    -Bench
    -Long Resistance Band
    -Hip Circle

  • 1TM - Core Express 1

    Enjoy this All Trimester safe Core Express Workout with Coach Nancy! This 13 minutes program is for all levels. We are working on targeting deep TVAs and deep core muscles to support pelvic floor and lower back. Remember - Quality over Quantity! Let's sweat!

    You will need the following equipme...

  • All Trimester - Core Express 2

    Enjoy this All Trimester safe Core workout with Coach Jesse! This 13 minutes program is for all levels. We will be moving quickly thru various core workouts to strengthen, engage, and optimizing your core!

    You will need the following equipment:
    -A Bench or Chair
    -Loop Resistance Band
    -Long Res...

  • All Trimester - Core Express 3

    Enjoy this All Trimester safe Core workout with Coach Jesse! This 13 minutes program is for all levels. We will be moving quickly thru various core workouts to strengthen, engage, and optimize your core!

    You will need the following equipment:
    -Open space
    -Single dumbbell
    -A long resistance band...

  • All Trimester - Core Express Workout 4

    Enjoy this All Trimester safe Core workout with Coach Jesse! This 17 minute program is for all levels. We will be moving thru various core workouts to strengthen, engage, connect, and optimize your core!

    You will need the following equipment:
    - Loop Resistance Band
    - Yoga Ball
    - Exercise Mat

  • All Trimester - Core Express 5

    Enjoy this All Trimester safe Core workout with Coach Nancy! This 17 minutes program is for all levels. We will be moving thru various core workouts to strengthen, engage, connect, and optimize your core!

    You will need the following equipment:
    - Stretch Band
    - Mat

  • All Trimester - Core Express Workout 6

    Enjoy this All Trimester safe Core Express Workout with Coach Jesse! This 16 minutes program is for all levels. We are working on targeting deep TVAs and deep core muscles to support pelvic floor and lower back. Remember - Quality over Quantity! Let's sweat!

    You will need the following equipme...

  • All Trimester - Core Express Workout 7

    Enjoy this All Trimester safe Core workout with Coach Jesse! This 20 minute program is advanced. We will be moving thru various core workouts to strengthen, engage, connect, and optimize your core!

    You will need the following equipment:
    -An open space
    -Bench or chair
    -Single dumbbell
    -Resistan...

  • All Trimster - Core Express 8

    Enjoy this All Trimester safe Core workout with Coach Nancy! This 10 minute program is for all levels. We will be moving thru various core workouts to strengthen, engage, connect, and optimize your core!

    You will need the following equipment:
    - Stretch Band
    - Exercise Ball
    - Bench
    - Mat