Ryca Fitness
Empowered Birth Prep: 4 Week Challenge
with Cassie | Ryca Fitness
If you're pregnant and know you should be doing pelvic floor mobility, but aren't sure where to start, or you haven't found a way to be consistent, this is for you.
This challenge gives you daily 10-15 minute pelvic floor mobility and breathing practice, along with a birth prep course, live coaching calls, and a supportive community.
One purchase, lifetime access!! Use it during this pregnancy and every pregnancy always.
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Inside the challenge you'll get:
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- 4 weeks of daily 10-15 minute pelvic floor mobility and breathing practice
- Extensive birth prep and pelvic floor course with step-by-step video lessons
- Private in-app community for support and accountability
- Access to "Before the Push" guide to reduce tearing during birth
- Progress tracking directly inside the app
- Lifetime access to revisit throughout this pregnancy and future pregnancies
- BONUS: 2 LIVE COACHING CALLS with Cassie
- BONUS: Live Q&A with pelvic floor physical therapist and author Heather Marra PT, MPT, PRPC, PCES
- BONUS: Live Q&A with certified birth doula and childbirth educator, Darby Swan
- BONUS: Prizes for 3 winners who complete the challenge!
I've been pain-free 95% of pregnancy despite a history of injuries. I credit this to Cassie's mobility flows. I can always feel a difference afterward
Mik
As someone who is getting into a workout routine, incorporating pelvic floor mobility has been really helpful! Thank you, Cassie!!
Allison
Loved it... I want to make this a regular practice for my whole pregnancy. Also loved how visual the diaphragmatic breathing explanation was!
Salome
Great mobility routine!! Love the explanations of breathing with each exercise.
Jess
By the end of these 4 weeks, you'll:
Replace anxiety and fear with confidence and calm heading into the final weeks of pregnancy, knowing you've taken proactive steps to set yourself up for the best possible outcome.
- Have a consistent birth prep routine you can actually stick with and look forward to each day
- Improve pelvic floor and hip mobility to reduce aches and pains and optimize pelvic floor function
- Learn how to effectively relax your pelvic floor for a smooth birth
- Form a strong mind-muscle connection with your diaphragm and pelvic floor
- Understand clear strategies to minimize tearing during birth
- Feel empowered knowing exactly what to practice before birth
Testimonials for Ryca Fitness Birth Prep Guides
I love your guide, Cassie! Followed it since late second trimester. Just had my second baby last Wednesday. No joke I had your early labor routine pulled up on my phone. I had a very fast delivery--baby was out in 1 push! She was born unassisted in triage, no epidural. I focused on my breathing, breathing down and relaxing my pelvic floor with each contraction and helping my body push, instead of tensing up. It was an amazing experience! I've recommended your guide to my fellow pregnant mama friends.
Paola
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Live Coaching Calls: Guest Speakers
The first call will feature Heather Marra, PT, MPT, PRPC, PCES. She is a pelvic floor physical therapist with over 25 years of clinical experience, and is the owner of One Simple Step, LLC, where she works 1:1 with patients in-person and virtually. Heather specializes in management of pelvic floor dysfunction, urinary incontinence, sexual pain, and pelvic organ prolapse; supporting women through pregnancy, postpartum recovery, perimenopause and menopause. Heather is also the author of "Connecting with Your Body Throughout Pregnancy" and "True Intimacy: Embracing a Woman's Sexuality," both available for purchase on Amazon! Find Heather on Instagram @onesimplesteptoday or at www.linktr.ee/onesimplesteptoday.
The second call features Darby Swan, a certified birth doula and childbirth educator and owner of Boundless Grace Birth Services, LLC. Darby provides birth doula support, childbirth education, and birth coaching, and is passionate about equipping women with the knowledge, confidence, and support they need to have an empowered birth experience. She is also the host of the "Birth By Design" podcast, where she shares inspiring conversations about pregnancy, birth, and postpartum. Find Darby on Instagram @boundlessgracebirth or at her website, boundlessgracebirth.com.
Frequently asked questions
Who is this for?
Any pregnant woman who wants to prepare her body for birth, whether or not she’s been exercising. You don’t need prior fitness experience to follow this plan! You can start mobility anytime during pregnancy, but this will be most valuable for 2nd and 3rd trimester.
What makes this different from your other mobility guides?
I've found many women want a more concentrated program for mobility and birth prep that feels achievable rather than one with the huge commitment of 1-2 full trimesters. Plus, this program will include many brand new mobility routines with several exercises not included in my other guides.
Finally, this program includes the bonus of 2 live coaching calls to ask me questions, and to hear from a couple other pelvic health and birth experts. These calls are exclusively for the women in this challenge!
What equipment do I need?
Very little equipment is required. The only requirement is a physio ball. All other items could be replaced with things you have around the house. Other items that would be helpful would be a yoga block, Pilates ball, Theraband-style resistance band, and a lacrosse ball.
Will this work if I’ve never done pelvic floor mobility?
Yes! The guide includes easy-to-understand, step-by-step instructions and short video tutorials to help you learn exactly how to activate and relax your pelvic floor effectively.
How long are the routines?
The daily mobility circuits take 10-15 minutes each and can be done from anywhere!
Is this only for vaginal births? What if I have a C-section?
No! A well-functioning pelvic floor is just as important for relieving common pregnancy symptoms, C-section recovery, and long-term pelvic floor health.
Will following this program prevent tearing?
I can never make any promises when it comes to birth outcomes, including tearing. Understand that with pregnancy and birth, there are no guarantees. You can do all the right things and still have tearing. What we want to do is minimize it as much as possible, especially severe tears. Learning the pelvic floor release cues, and using the tearing prevention strategies in the program will help set you up for the best possible outcome.
Will mobility in this guide flip my breech baby head-down?
Like with tearing, there is no guarantee here. But the mobility and inversions programmed into the routines help create space in the pelvis to encourage baby to rotate and adjust into an ideal position. It's one non-invasive thing you CAN do to help.
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About Ryca Fitness
Hi there, I'm Cassie!
I’m the founder of Ryca Fitness! I’m a mom of 2 boys, a pharmacist, and a certified personal trainer specializing in perinatal fitness.
The name Ryca comes from my boys, Ryan and Callan, who are my biggest inspiration. I want to be the best mom to them and that means prioritizing my health, mobility, and nutrition so that I can show up for myself and my family daily with positive energy, leading by example. That means living a healthy lifestyle that is sustainable and doesn’t depend on fleeting motivation.
My programs are for any stage of motherhood, whether you’re trying to conceive or 10+ years postpartum. Here we're training to develop strong, independent bodies at home or in the gym, with a focus on the core & pelvic floor for pregnancy, birth prep, postpartum recovery, and lifelong fitness.
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