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
47.3 KB
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22MIN PRENATAL SLOW + CONTROLLED SCULPT 04
Episode 1
OPTIONAL EQUIPMENT:
2-3 LB TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Booty
Planks
Left Side Booty
Dancing Arms -
23MIN PRENATAL SLOW + CONTROLLED FULL BODY 03
Episode 2
OPTIONAL EQUIPMENT:
TSS Ankle Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Standing Legs
Right Side Booty + Inner Thigh
Planks
Left Side Booty + Inner Thigh -
09:59Episode 3
10MIN GRATITUDE #2 MEDITATION
Episode 3
Ameerah Omar is a Certified Self Development & Mindset Coach, Certified Meditation Teacher, & runner based in Brooklyn, NY. She connected to mindfulness early on in her running career & uses this foundation to spread light & help others connect with their true selves. She lives by the code that e...
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16:45Episode 4
17MIN PRENATAL BOOTY 17
Episode 4
OPTIONAL EQUIPMENT:
TSS ball or small pillow/toilet paper roll
TSS ankle weightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Booty with TSS Ball
Inner Thigh
Bridges with TSS Ball -
15MIN PRENATAL FULL BODY 06 WITH CHAIR + CAMERON ROGERS
Episode 5
OPTIONAL EQUIPMENT:
2-3 LB TSS Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs
Planks with Chair
Arms with Weights -
13:25Episode 6
13MIN PRENATAL FOAM ROLLING STRETCH
Episode 6
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13:14Episode 7
PELVIC FLOOR BREAKDOWN
Episode 7
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PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
Episode 8
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-products -
10:46Episode 9
PELVIC FLOOR #4
Episode 9