Ryca Fitness

7-Day Birth Prep Mobility Challenge

One week to a more relaxed pelvic floor for delivery

Join the 7-Day Birth Prep Mobility Challenge starting April 27th for a simple, structured way to start preparing your body for labor in just 10–15 minutes a day. This challenge is designed to help you learn how to move, breathe, and release pelvic floor tension so your body can work with you during delivery. You’ll get daily guidance inside my app, plus a supportive community for accountability so you’re actually following through! Save your spot now before 4/27!

Goal:
Mobility

Prenatal, Postnatal, Stretching

7 days program 7 days/week <30 mins

Level:
All Levels

Goal:
Mobility

Prenatal, Postnatal, Stretching

7 days program 7 days/week <30 mins

Level:
All Levels

What's Inside

In addition to the mobility routines, you'll get a mini-training each day that breaks down several important topics for birth prep. You’ll learn how to find neutral alignment, use diaphragmatic breathing, release your pelvic floor, understand how different movements help create space for baby, and more! You'll also have access to my brand new Ryca Fitness community with other moms in the same stage of life, supporting each other through the challenge! By the end of the 7 days, you’ll have a strong foundation and a clear starting point for your birth prep. This is meant to help you build momentum and feel more confident in what to do next.

7 days of guided birth prep mobility routines, just 10 - 15 minutes each
Step-by-step video instruction for each exercise, including breathing cues to release pelvic floor
Daily mini-training on strategies to release pelvic floor, and reduce risk of severe tearing
A private in-app community for daily check-ins, accountability, and Q&A
A clear preview of my full birth prep mobility program (Pregnancy Pelvic Floor Connection)

What you can win:

At the end of the challenge, I’ll be selecting 3 moms to win free access to my Pregnancy Pelvic Floor Connection Bundle (birth prep mobility and education for both 2nd and 3rd trimester) so you can continue with a complete, structured plan through the rest of your pregnancy ($94 value).

Steps to Win:

Hit the UNLOCK button and purchase access to the challenge for just $10. Then follow the steps below to be entered to win! Respond to each of the daily prompts inside the community For bonus points, tag me in your Instagram stories and/or posts!

Add your Instagram handle and goal for the challenge
Complete each day’s training inside the app and leave a comment after each
Respond to each of the daily prompts inside the community
After you complete the challenge, leave your testimonial!
For bonus points, tag me in your Instagram stories and/or posts!

As someone who is getting into a workout routine, incorporating pelvic floor mobility has been really helpful! Thanks, Cassie!

Allison

Great!! I love the explanations of breath work with the exercises.

Mik

Clear, straightforward, focused sessions that are enjoyable and effective

Jess

Frequently asked questions

What equipment is required?

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?

Mobility routines are only 10-15 minutes long! The mini-training each day can take anywhere from 5-15 minutes to review.

When does the challenge start and end?

The challenge starts Monday, 4/27 and ends after day 7 on Sunday, 5/3. Complete the routines, community prompts, and testimonial by the end of the day 5/3.

About Ryca Fitness

Online Coach for Pregnant and Postpartum Moms

Hi there, I’m Cassie! I’m the founder of Ryca Fitness! I’m a mom of 2, and a 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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