Name: Playbook - Hannah Bower - Important! Watch me first: what is SAFE for you.
Uploaded: 2022-12-13T22:00:16.051Z
Duration: 10 min
Description: Important! Watch me first: what is SAFE for you.

Teal

Kayla

Mia Roscioli

Just found out I’m 4 weeks, so very happy to have this :)

Amanda

Jenny

I had to completely stop working out due to infertility issues.  I’m now 12 weeks and have been given the go ahead to workout!!! I’ve been an avid gym goer for the longest time, so it was definitely a struggle. This made me at ease about getting back into things. Can’t wait 🤗🤗🤗

Tessa

Great tips!! I’ve been pretty nervous about working out since I found out I was pregnant. I’m about to be 10 weeks and am feeling good with starting… these tips will definitely help.

Jessica

Thank you so much for this video! I started your get stronger 3.0 and then found out I was pregnant so I thought I was out…I’m so relieved to have found this video and know I can keep it up! What an encouragement, thanks Hannah ❤️

Naomi

Great info! I feel way more confident continuing my regular workouts with this information in my back pocket. Thanks 🙌🏻

Nikyla

Love this information. Simple, but important & easy to follow!

Chelsea

Cris

Informative. Love how the dog is like I don’t care what you’re doing I’m still gonna walk by

Nicole Anne

Alicia Dewar

I had initially asked for a refund when my subscription auto renewed in the middle of us attempting to get pregnant but our first IVF was successful and I was able to actually make some extra cash at work and keep the subscription. I’m gaining weight too fast now and haven’t worked out in 6 months so giving some of your stuff another try. Wish me luck lol

Meagan

I have been in the gym for years but just found out I am 5 weeks pregnant and wasn’t sure exactly what my workouts would look like and what I could and couldn’t do. I have followed Hannah for a while on Instagram and knew she had a ton of great information for pregnancy and post pregnancy. I immediately downloaded the app and feel like I’ve already gained so much knowledge to tackle the gym on my new journey and keep my baby and body safe 🥰

Very knowledgeable and reassuring! Empowering even. Thank you

So informative! I want to stay active during my pregnancy and being informed on how to gauge the safety of the exercises I do gives me a lot of piece of mind.

Kennedy Dilworth

BECKY

I’m only 4 weeks 5 days pregnant but watching this was helpful. I’m so excited for this journey and to follow your guidelines to safely work out! 💜👶🏽

Kelcey

Thank you for those clarifications. This is my 3rd pregnancy and Ive always worked out during all of them but I love your content and approach and I am always learning!

Natalie

Amazing tips!! So simply broken down for this non workout enthusiast

Jess

Maricela Carrillo

Navigation is a little hard to get started on... and I’m having issues with videos stopping even tho I don’t normally have internet issues but I’m new to the app so I may need to just give it more time and keep trying!

Jana

Whitley

Super informative! Especially for a first time mom. I don't really know what to look for to feel safe working out but now I'm ready to get after it! Thank you for everything that you do💕

Alyssa Griner

If I’m just getting back into working out will it still be ok to be working out through a pregnancy ? - I just found out I’m pregnant again .. last august I lost a pregnancy and a few months ago I did also so I just don’t want to push too much if I shouldn’t but I also don’t want to gain too much weight or let my back get bad again

Celeste

Brynne

So helpful when I’m newly pregnant with my first baby and wanting to still workout!

Amanda Rutherford

Julia Schmitz

I think I am pregnant.... don’t know yet.... very scared... just want to know one thing I am doing your 12 week program.... would it be fine for me to continue doing it with modifications? I am also going to read and listen to your other pre natal videos as well.

Arpita

Very informative:) not pregnant yet but we want to start trying next month and I’m still having hip/pelvic pain from my previous pregnancy so I want to see what else I can do to get stronger before next baby

Karine Pilon

Really informative, just found out I'm pregnant and I had just started my fitness journey so I was a little discouraged. After watching this I feel better about working out in a safe way while pregnant. Thank you! You're truly inspiring ❤

Ibelis

AMAZING. Thank you so much for this. I feel much more comfortable

Grace

Kallie

I’m 9 weeks pregnant and finally feeling well enough to get back to doing more than walking. In my search for some information on how to keep doing the workouts I love, this video is exactly what I needed to reassure me that exercising as I was pre-pregnancy is not only possible, but healthy! I appreciate so much knowing what to look for and what to consider while I’m keeping this body moving. Thank you!

Reilly

Thanks this was really helpful I should I have watched this first ! 🤦🏼‍♀️

Michelle

Silvia

Cristal

Susana Bastida

Marianne

Aerin

Paola

Great information delivered well! Super excited to start your workouts!

Shauna

Lizzy

As a first time mom that wants to stay fit and healthy, this was super helpful!

Sarah

Hannah, this was so informative. Thank you as well as your programs (the core & healthy baby & mama) love. Wish you lived closer so you can help make sure my core is okay! Zoom clients soon? Lol thanks again for this app!

Melissa

I have worked out for years and know many modifications for exercises, but many momma's won't. Offering a few more options or specifics would probably be helpful.

Gabriela

Thanks Hannah. 
I always modify the workouts of needed. Sometimes I just have to completely change the exercise completely cause of coning or pain. Cant always think of an exercise that will work at that moment. It can sometimes be discouraged, especially if you have no desire to workout and only doing it out of discipline just to get some movement in.

Thanks for all your advise.

Mary

Continued in depth: when to modify: 

Three Ps:

1. Pressure: this shows in coning or bulging of the stomach or obvious protrusion of the stomach.- typically shows in high IAP exercises: pull ups, planks, crunches, twisting motion, heavier lifting, pulling motion or pressing motions! If you can’t have correct core engagement to regulate IAP you need to modify.

2. Peeing & heaviness of PF- any leaking, urge incontinence during exercise needs to be modified. Typically in high intense exercises- jumping, running, sprinting, heavy lifting. If you have no prior knowledge of proper pelvic floor engagement, stop jumping as soon as you’re noticeably showing .

3. Pain- any exercise that causes pain. Modify. Please.- not worth injury.

Heavy weight lifting- no reason to be going past 80% of your pre pregnancy weights. Can damage your joints if not experienced.

Heart Rate: not an accurate way to tell perceived exertion.  New guidelines go off the RPE scale. Stay in 1-7 sometimes 8 RPE.

Important! Watch me first: what is SAFE for you.

I’m so sorry the rating was by mistake😭 I LOVED all the modifications and they were extremely helpful. Five star hands down! I feel so excited and empowered to get started!

Britney

Mackenzie

I’m an avid weightlifter and fitness freak but I had never found a comprehensive prenatal guide like this one. Now I can walk into the gym knowing I’m doing the modifications needed and enjoy my workout!

Marissa Walker

Pregnancy modifications

Glad to find these in my first trimester to work with throughout pregnancy!

Devon

Feels great! Glad I learned something new

Ellie

Hey I’ve been taking the prenatal pills wrong like my whole pregnancy I have three months left should I start taking four a day ?!?!

Important stretches for pregnancy

It’s amazing how much thought goes into this exercise originally! This has really challenged me to think how disciplined I am control IAP throughout the regular course of my days. Really thankful for the Hannah highlighting the importance of such a practice.

I’m currently 21 weeks pregnant and did these with my daughter who is 11 months (was not planning to have kids this close together). I am having trouble this time around connecting my pelvic floor to my TVA engagement. I also find myself in a constant state of engagement of my lower abs to stabilize myself and my weakening back which is causing separation of my upper abs-do you have suggestions (while doing daily activities) to maybe work towards relaxing but also maintaining a stable core?

Belly Pump

Trying to get her in the right place! 33 weeks and went back to breech! 🤷‍♀️

Ashley Powell

I found out I’m pregnant and am so excited to incorporate your exercises to my day today exercises

Megan

Locked Pelvis

Baby dropped last night! Instinctively, I feel like I've got maybe 2 more weeks until she comes, but I still hope for longer. Homework will be done to keep my little gymnast where she should be! ❤

I didn’t really have the area to do the side laying one, and the laying on the back for 10 mins confuses me with all the don’t lie on your back statements (mind you 11 years ago when I had my daughter that was never a thing) pregnancy these days is so complicated 😂

Candice Stone

4 Stretches- birth prep

Pregnant with twins ha given me a lot of pelvic pain in the middle to end of my second trimester so these pelvic girdle pain focused exercises have been so helpful!

Marisa Savluk

Fernanda

Hi Hannah! I love your app. I am 15 weeks pregnant and am having a lot of lower back pain (pregnant and was overweight before I got pregnant) are there stretches you can recommend to relieve some of that pain? Thank you!

Caity Liggon

SPD pain & pelvic girdle pain

I am getting close and this was the perfect video to watch on stretches to prepare for labor!

Brittney

Definitely going to start doing these in the morning with my cat/cows

Angela

Never knew how how tight I was till I started these 💜 thank you

Skye Beasley

Getting Baby in optimal position

Erin

As I get closer to my due date, this workout is exactly what I am looking for. I love that it gets me moving and feeling like I am getting some good activity in for the day!

Preparing for baby number for delivery and hopefully naturally. This certainly felt like it opened everything but at the same time very spicy workout. Thank you hannah

Olga

Labor Prep Workout

I LOVE these for core work! I’ve started to experience from pelvic floor or SPD I believe in about my 26th week. I saw you had a girdle pain tutorial for pin relief! Thank you for posting that!! Also what was the tape for in this video on your belly.

Alexandra

Core during pregnancy is so underrated in my world. This was amazing 🙏

Cassidy

I can’t lay on my back due to severe SI joint pain, so this workout was perfect for me to help stabilize my hips and work my core during pregnancy!

Shawnee

Inner core circuit

Deadlift modifications

Really enjoyed this. Feel like I'm really starting to feel my core.

Caitlin

This is absolutely going to be one of my weekly practices while pregnant. Had to modify the third one bc I believe I saw some coming. I also have a mesh repaired hernia I have to keep in mind while pregnant also. Thank you so much for posting these!

Ashley

Tapping into the inner core-building a foundation. “DR Safe”

Emily Jacobs

pelvic floor myths & preparing for labor

27 weeks and going strong. Love love love this prep

I do this after all leg days. Only 19 weeks but wanna do all I can to prepare

Amazing. Almost 16 weeks and I loved this so much.

Labor prep

Had to modify for breathlessness but will definitely be coming back again and again

Teliah

This was a great workout, got my heart rate up and felt great. I’m 30 weeks and this was my first time trying single leg thrusts and I couldn’t do them, but still without them felt a good burn!

Home Workout- full body

20 weeks pregnant and this was an awesome workout! Will def be doing it again!

This worked up a sweat quickly and was the perfect challenge I needed today!

I liked this workout a lot, especially with it being one circuit! It definitely became more difficult as I progressed through it. It is a great prenatal workout!

30 min - Lower body + arms

Another great prenatal workout! This was a good, compact circuit.

Great. Short and not too hard. #23 weeks. Definitely can push myself a little more next time depending on how I feel.

Anonymous

So great. Would have loved to see the movements beforehand and explained them before starting. Also to maybe see a clock!

Emily Horine

16 minute LIVE full Body

That was one of the toughest prenatal workouts I have done here! Those EMOMs were no joke, especially the last one. I am starting my day feeling great thanks to this workout!

Saryn Johnson

3- 10 min EMOM challenges

Great workout! Followed it with some extra belly pumps. 24 weeks and still feeling strong 💪🏼

Another quick, intense workout! This was nice combination of upper and lower body.

Such a good workout! Loved this as 21 weeks.

Seanna

One super set! - Legs + arms

The perfect workout when I didn’t want to workout 🔥🥰

Danielle

Awesome workout, in my third trimester and this got my heart rate up and was a great full body!

Awesome workout! Following you for years on Instagram and just remembered to check for my “pregnancy” workouts here. So glad I did! Just remembered how important breathing is! Thanks for sharing your knowledge ❤️

Sylvia

Low impact full body

Challenging! But a great consistent burn.

Jorie

I love the full body circuits! I made some adjustments based on my available equipment, but this was a really good full body burner!

Stopped at 7 rounds. Decreased bridge/hs curls to 10 reps and dropped the weight for hip thrusts after set 4. Killer workout. Will have to revisit.

Kaitlin Ochipinti

30 min - Fullbody

I enjoyed this fast-paced, intense workout. It felt really good throughout the workout and I felt accomplished afterwards. I like that stretching was included because I am admittedly not good at stretching after workouts!

Ludim

Another great one! I did this one twice to get some extra movement in. I absolutely love the live videos!❤

Jaime

Live 12 min full body AMRAP

What a tough workout! I am 34 weeks and I felt like I really worked it. It felt sooo good to finish too!

Wowza! Didn't expect this one to kick my 37.5 week booty! Another good pre babe sweat session complete!

LIVE 27 min sweat sesh

I did this workout again and feel so good afterwards. I like the format a lot and it is quick! This is the perfect workout to do when you are in a time crunch.

My first full workout with the program! I am almost 15 weeks pregnant so I am so glad to be able to find my strength this pregnancy! Thank you so much for your detail and awareness to all different levels!

Caroline

Aria

16 Min - Full body - emom

Allison

I liked this full body workout a lot! It was all encompassing and felt great!

I did it completely wrong but it was good movement and felt good lifting some weights again. Will redo again correctly 🤪

Full body 2nd trimester

A great workout to start the day! I used heavier weights for a challenge and it was so good!

Maria

Absolutely loved this circuit! I am loving your prenatal workouts. I definitely get a solid workout but am never concerned about overdoing it.

14. (fullbody circuits/ AMRap with equipment)

I’m early in my first trimester and this was so good to do on a day where I had some energy!

Didn’t have a step or 2 so just modified to do it on the ground but a great work out 💪🏽

Modified quite a bit because I’m 33 weeks and working through SPD, but good workout.  Thanks!

Full body: focus on glutes + quads

Definitely needed that challenge! 33.5 weeks and sweating profusely! ☺️

Cheyenne

This circuit was great! It was a good challenge and a quick workout.

After not really moving my body this past week it feels so good to get a good sweat in! 22 weeks and feeling strong 💪🏼

Important! Watch me first: what is SAFE for you.

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