Hannah Bower

Mom, pre|postnatal specialist, Trainer

What to Expect:

1. Continue building the posterior chain to support the growing belly.
2. Unilateral core work to assist posture and prepare for all the baby tasks postpartum
3. Deep core exercises to stay connected to your core and prepare for labor.
4. Labor prep and baby positioning- learning to relax and let go of the pelvic floor so it can get out of the way and let the uterus do its job.
5. Exercises to help get baby in optimal positioning for birth
6. More glute med exercises to help stabilize the pelvis along with adductor and hip flexor work.
7. Layout: You choose the days you work out and rest. ( there is a suggested template to follow or give you an idea of how to schedule out your workouts)

Weeks 29-36: Three full-body workouts a week. You will repeat two weeks of workouts four times. Week 36 will be a deload week.

Weeks 37-40+: 3 labor prep-focused workouts + 2 baby positioning workouts. If your body feels good enough to continue lifting, you can add 2 optional full-body workouts to your weekly workout! It's also OKAY to continue to really de-load these last few weeks before the baby and just focus on labor prep.

If you want to continue training, you absolutely can! Choose the workouts from weeks 27-36 or throw in any workout you have loved! I just encourage you to add the labor prep workouts to your schedule.

You can also do incline walking, curb walking or outside walking + labor prep workouts instead of any weight training!

IT DOESN'T MATTER what route you choose, as long as your body responds well to the training.

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