Hannah Bower

Trainer 9+yrs, Pre-Postnatal Specialist

What to Expect in Your Third Trimester Program:

👉🏽Your Training Focus:
	•	Posterior chain strength - Continued support for your growing belly and changing posture
	•	Unilateral core work - Maintain posture and prepare for all those postpartum baby tasks
	•	Deep core connection - Stay engaged with your core muscles and prepare for labor
	•	Labor preparation - Learn to relax and release your pelvic floor so it can work with your uterus during delivery
	•	Baby positioning exercises - Help encourage optimal fetal positioning for birth
	•	Pelvic stability - Enhanced glute medius, adductor, and hip flexor work for better pelvic support

👉🏽Your Flexible Schedule:
You choose when to work out and when to rest. We provide a suggested template, but listen to your body first.

👉🏽Weekly Program Breakdown:
Weeks 29-36: Foundation Phase
	•	3 full-body workouts per week
	•	2-week cycles that repeat 4 times for familiarity and progression
	•	Week 36: Deload week for recovery before your final stretch

Weeks 37-40+: Birth Preparation Phase
	•	3 labor prep-focused workouts (core programming)
	•	2 baby positioning workouts (essential for optimal birth positioning)
	•	Optional: 2 additional full-body workouts if you’re feeling strong
Your Choice, Your Body

Feeling ready to dial it back? That’s perfectly normal and encouraged! You can:
	•	Focus solely on labor prep and baby positioning work
	•	Add gentle incline walking, curb walking, or outdoor walks
	•	Continue with favorite workouts from weeks 27-36
	•	Mix and match based on how you feel each day

The Bottom Line: There’s no wrong choice here. What matters most is that your body responds well to whatever training you choose. Trust yourself—you know your body best.

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