Prenatal Program
39 Seasons
TO SEE THE WORKOUTS FOR EACH WEEK OF THE PROGRAM, CLICK THE AREA BELOW WHERE IT SAYS "START HERE: FAQ + INTRO VIDEOS" AND A DROPDOWN MENU WILL APPEAR. *We recommend you begin the program respective to the stage of your pregnancy. For example, if you are 8 weeks pregnant, start the program at week 8.*
Broken down by each week of pregnancy, the TSS Mama Prenatal Program will take you through your entire prenatal journey. Our bodies go through so many changes during the stages of pregnancy so it's important to be doing safe and effective workouts that will strengthen us. TSS Mama includes exercises that are safe for all 3 trimesters, so you don't have to worry about yourself or the baby while engaging in the TSS Mama Prenatal Program.
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Prenatal Program Calendar Weeks 13-16
50 KB
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23MIN PRENATAL SLOW + CONTROLLED SCULPT 06
Episode 1
OPTIONAL EQUIPMENT:
TSS Ankle Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Right Side Booty
Planks with Chair
Left Side Booty
Dancing Arms -
30:37Episode 2
30MIN PRENATAL SCULPT 28
Episode 2
OPTIONAL EQUIPMENT:
2-3 LB TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Triceps
Right Side Booty
Core
Left Side Booty
Dancing Arms -
24MIN PRENATAL SLOW + CONTROLLED FULL BODY 01
Episode 3
OPTIONAL EQUIPMENT:
2-3 LB TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs
Arms with Weights
Planks
Right Side Booty
Planks
Left Side Booty
Dancing Arms -
30:41Episode 431MIN PRENATAL FULL BODY 19
Episode 4
OPTIONAL EQUIPMENT:
2-3 LB TSS Weights
TSS Sliders
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs with TSS sliders
Arms with Weights
Planks
Right Side Booty
Bridges
Left Side Booty
Bridges -
09:10Episode 59MIN GUIDED GRATITUDE MEDITATION
Episode 5
Ameerah Omar is a Certified Self Development & Mindset Coach, Certified Meditation Teacher, and Runner based in Brooklyn, NY. She connected to mindfulness early on in her running career and uses this foundation to spread light and help others connect with their true selves. She lives by the code ...
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9MIN PRENATAL UPPER BODY AND NECK STRETCH
Episode 6
NO EQUIPMENT NEEDED!
CLASS PLAN:
Stretch -
06:11Episode 76MIN DANCING ARMS 27
Episode 7
OPTIONAL EQUIPMENT:
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms -
06:38Episode 8
6MIN PRENATAL DANCE CARDIO 01
Episode 8
NO EQUIPMENT NEEDED!
CLASS PLAN:
Follow Along Dance Cardio -
16MIN PRENATAL SCULPT 04 WITH CAMERON ROGERS
Episode 9
OPTIONAL EQUIPMENT:
2-3 LB TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Inner Thigh
Planks
Left Side Inner Thigh
Dancing Arms -
13:14Episode 10
PELVIC FLOOR BREAKDOWN
Episode 10
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11:42Episode 11PELVIC FLOOR #2
Episode 11
Welcome to your Pelvic Floor + 360 Breathing Circuit. You have done the intro video and feel confident in moving through your diaphragmatic breath and accessing your PF. This circuit is great to do before or after any of the TSS Pre+Postnatal workouts.
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14:40Episode 12
14MIN SCIATICA STRETCH
Episode 12
OPTIONAL EQUIPMENT:
Chair
Foam Roller
Ball -
15:04Episode 13
15MIN PRENATAL YOGA
Episode 13
