MamasteFit: 20-Week Prenatal Combined Program

MamasteFit: 20-Week Prenatal Combined Program


This package combines both our 8-week Prenatal Strength Program and our 12-week Prenatal Strength Endurance & Conditioning Program.

Our 8-week Prenatal Strength Program utilizes tempo movements to increase time under tension to safely build strength through pregnancy. Our 12-Week Prenatal Strength Endurance & Conditioning Program provides variations for each trimester. The program incorporates functional core movements that are safe for pregnancy and endurance based conditioning to help build stamina for labor and birth.

This program includes our labor preparation workout, designed to help expecting parents create a conditioned relaxation response to stress to use during labor. This workout has been utilized by MamasteFit clients for over a year with great success during labor!

This program utilizes weights, such as barbells, although could be subbed for bodyweight movements, dumbbells, or kettlebells. There is plenty of room for modification and exploration with each new day of pregnancy.

Equipment Needed or Suggested:

  • Resistance Bands (mini & therabands or large resistance bands) of varying resistances

  • Kettlebell

  • Dumbbells

  • Barbell (or can modify barbell movements with dumbbells)

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