Introduction & How to Use this Program
Holistic Pregnancy Wellness Tips
Posture
All About the Breath
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Breathing Self-Assessment (5:31)
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360 Breathing = The Foundation for your System (5:05)
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Common Breathing Compensations (shallow breathing, belly breathing, seesaw breathing) (6:44)
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Upper Ab Gripping (4:52)
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3 Areas of Breathing to Focus on in Pregnancy (28:29)
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Breathing for birth & bowel movements (4:28)
Deep Core & Pelvic Floor
First Trimester
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What to expect in the 1st trimester & Exercise guidelines
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Navigating Nausea/Morning Sickness
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Weekly Tracking Chart for Healthy Habits/Workouts - 1st Trimester
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Core & Pelvic Health Strength Workouts - Block #1
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Core & Pelvic Health Strength Workouts - Block #2
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Core & Pelvic Stability Circuit Workout
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Morning Mobility Routine
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Evening Wind Down Routine/Exercises
Second Trimester
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What to expect in the 2nd trimester
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Navigating common symptoms/changes
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Weekly Tracking Chart for Healthy Habits/Workouts - 2nd Trimester
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Core & Pelvic Health Strength Workouts - Block #1
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Core & Pelvic Health Strength Workouts - Block #2
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2nd Trimester Core & Pelvic Stability Workout
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Hip & Thoracic Mobility Routine (Morning Mobility)
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Evening Wind-Down Routine 2nd Trimester
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Pelvic Floor Release/Relaxation Circuit & Tips (5:40)
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Your Guide to Optimal Baby Positioning
Third Trimester
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What to expect in the 3rd trimester
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Tips for Constipation
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Holistic Health for Labor Prep
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Pelvic Health Tips for Traveling in Pregnancy
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Weekly Tracking Chart for Healthy Habits/Workouts - 3rd Trimester
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Core & Pelvic Health Strength Workouts - Block #1
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Core & Pelvic Health Strength Workouts - Block #2
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3rd Trimester Core/Pelvic Stability Circuit
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Labor/Birth Prep Workouts
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3rd trimester morning mobility for labor/birth prep
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3rd trimester evening wind-down routine
All About Labor/Birth Prep
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What to do if baby is breech??
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Labor Training Workout (5:34)
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Perineal Massage - How to & when to start for birth prep (11:25)
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Can you induce labor naturally?!
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Signs of labor & How to know labor is starting
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Miles Circuit (4:47)
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Different levels of the pelvis & why pelvic/hip mobility is important (7:18)
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Stages of labor & movements for each stage (17:31)
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How to use the peanut ball to support your body & baby in labor (14:50)
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Breathing for Contractions & Natural Pain Relief/Comfort Strategies for Labor (7:53)
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Pushing Prep - How to push & tips to make your pushes more effective (5:13)
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All Things Perineal Tearing
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Preparing for Postpartum in Pregnancy
Navigating Common Symptoms & Areas of Pain in Pregnancy
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Round ligament pain/tension
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Low back pain (13:55)
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Pubic symphysis pain or dysfunction (SPD)
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Tailbone pain
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Postural discomfort (midback/neck pain and tension) (8:59)
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SI joint pain
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Lateral hip pain
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Diastasis recti & abdominal doming/coning (12:02)
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Stress urinary incontinence (leaking with coughing/sneezing, exercise, etc.)
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Pelvic organ prolapse (heaviness, pressure, or bulging in pelvic floor)
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Pain turning over in bed/difficulty getting comfortable in bed (7:57)
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Bladder Urgency
Common Abdominal Exercises & Modifications for Pregnancy
Your Feedback/Where to Leave a Testimonial/Review
Bonus Section - Where to start in your postpartum recovery??
