Albany Rae

The Preggy Program - 2nd Trimester

Feeling Strong Through Every Trimester

The Preggy Program gives you safe, effective workouts designed for your changing body—so you can feel powerful, prepared, and connected to your fitness journey from bump to baby.

Goal:
Progression

Prenatal, Core/Abs, Full Body, Lower Body

14 weeks program

Level:
All Levels

Goal:
Progression

Prenatal, Core/Abs, Full Body, Lower Body

14 weeks program

Level:
All Levels

About the program

Welcome to the trimester where many women begin to feel their energy return and movement becomes more enjoyable again!! As your baby grows and your body continues to adapt, this program is designed to help you build strength, stability, and confidence—while still honoring the unique demands of pregnancy. The Preggy Program is broken down into trimesters. Trimester 2 is a 14-week GYM based workout program! This trimester is broken up into 3 phases (Phase 1: 13-17 / Phase 2: Weeks 17-23 / Phase 3: 23-27) Each week includes: 4 structured workouts 1 LISS (low-intensity steady-state) cardio session 2 dedicated rest days for recovery 2 more alternative workouts for those days when the fatigue and nausea are in full swing Start to incorporate pelvic floor exercises during this trimester! Pick 2-3 workouts from my Pelvic Floor Series to complete at the end of a workout or on a rest day!

2nd Trimester (Weeks 13-27) - 14 Weeks
4 Structured Workouts
1 LISS Session
2 Alternative Workouts for those days when the fatigue and nausea are in full swing

Disclaimer!

This guide is for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment. Always consult your physician, OB/GYN, or healthcare provider before beginning any exercise program. Every pregnancy is unique, your healthcare team will determine what's safe for you. By participating in this program, you acknowledge that you are engaging voluntarily and at your own risk, and you assume full responsibility for your health and outcomes. If you experience pain, dizziness, bleeding, or any concerning symptoms, stop exercising immediately and seek medical attention. The author, trainer, and associated platforms are not liable for any injury or complication that may arise. By continuing, you confirm you've consulted with your provider and accept full responsibility for your participation.

Workouts

Phase 1: Upper

5.0

Phase 1: Lower

5.0

Phase 1: Full Body

5.0

Phase 1: Lower Day 2

5.0

Phase 1: LISS

5.0

App Features

Reminders

Set workout reminders to stay on track!

Tracking

Track your progress and share it to Instagram

Notes & Logging

Track your weights, time, and reps. Take notes to capture your thoughts when working out

Streaks

Make sure you stay on track with your goals

Favorites

Save your favorite workouts with one tap

Lifetime Access

Once you purchase, you own the program forever!

Reminders

Set workout reminders to stay on track!

About Albany Rae

Your Fitness Coach🤍💪🏼

Hi, I’m Sophie Hollander—NASM Certified Trainer, new mom, and believer that fitness should support women in their real, everyday lives. After navigating pregnancy and postpartum myself, I realized how overwhelming it can be to find workouts that support your body rather than fight against it. That’s why I created programs specifically for moms, including prenatal training, pelvic floor support, and quick, effective workouts you can squeeze in even on your busiest days. My goal is to help you feel strong, confident, and at home in your body again.

Frequently asked questions

Do I need to purchase equipment?

This is a gym based workout program! Most gyms will have all of the equipment you will need.

Is it safe to work out during pregnancy?

Yes—movement during pregnancy is not only safe for most women, it’s beneficial. Exercise can help improve energy, support healthy weight gain, reduce common aches, and prepare your body for labor. Always check with your healthcare provider before beginning any program.

Can I do these workouts in any trimester?

Yes! The program includes modifications and guidance tailored to each trimester. However, intensity and certain movements will vary as your body changes.

What if I’m experiencing nausea or fatigue?

This program includes gentle alternatives for days when your energy is low. It’s normal to have fluctuations—honor your body, rest when needed, and pick back up when you can.

Who is this program for & what are the fitness requirements?

This program is created for women who are already comfortable training with free weights and gym equipment. Before you begin, confirm with your doctor that you’re cleared to continue exercising during pregnancy.

24/7 customer support

support@playbookapp.io

In-app chat support

Stay in touch and get exclusive insights, special offers & more

We only send emails occasionally and we respect your privacy