Prenatal Program

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

13 Episodes

  • Prenatal Program Calendar Weeks 13-16
    Prenatal Program Calendar Weeks 13-16
    50 KB

    Prenatal Program Calendar Weeks 13-16

    50 KB

  • 23MIN PRENATAL SLOW + CONTROLLED SCULPT 23 WITH BALL
    25:16
    23MIN PRENATAL SLOW + CONTROLLED SCULPT 23 WITH BALL
    Episode 1

    23MIN PRENATAL SLOW + CONTROLLED SCULPT 23 WITH BALL

    Episode 1

    OPTIONAL EQUIPMENT:
    TSS Ball
    2-3 LB TSS Weights
    TSS Ankle Weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

    CLASS PLAN:
    Dancing Arms
    Right Side Booty with Ball
    Core with Ball
    Left Side Booty with Ball
    Bridges with Ball
    Arms with Weights

  • 30MIN PRENATAL SCULPT 15
    30:21
    30MIN PRENATAL SCULPT 15
    Episode 2

    30MIN PRENATAL SCULPT 15

    Episode 2

    OPTIONAL EQUIPMENT:
    2-3 LB TSS Weights
    TSS Ankle Weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

    CLASS PLAN:
    Dancing Arms
    Arms with Weights
    Right Side Booty
    Bodyweight Arms
    Planks
    Left Side Booty
    Kneeling Arms with Weights

  • 24MIN PRENATAL SLOW + CONTROLLED FULL BODY 10
    24:42
    24MIN PRENATAL SLOW + CONTROLLED FULL BODY 10
    Episode 3

    24MIN PRENATAL SLOW + CONTROLLED FULL BODY 10

    Episode 3

    OPTIONAL EQUIPMENT:
    2-3 LB TSS Weights
    TSS Ankle Weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

    CLASS PLAN:
    Arms with Weights
    Standing Legs
    Right Side Booty
    Planks
    Left Side Booty
    Planks

  • 30MIN PRENATAL SCULPT 25
    30:55
    30MIN PRENATAL SCULPT 25
    Episode 4

    30MIN PRENATAL SCULPT 25

    Episode 4

    OPTIONAL EQUIPMENT:
    2-3 LB TSS Weights
    TSS Bands
    TSS Ankle Weights

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

    CLASS PLAN:
    Dancing Arms
    Arms with Weights
    Right Side Booty with Band
    Bridges with Band
    Left Side Booty with Band
    Kneeling Arms with Band

  • 10MIN PRENATAL PELVIC PAIN STRETCH
    10:55
    10MIN PRENATAL PELVIC PAIN STRETCH
    Episode 5

    10MIN PRENATAL PELVIC PAIN STRETCH

    Episode 5

    NO EQUIPMENT NEEDED!

    CLASS PLAN:
    Stretch

  • 7MIN BREATHING MEDITATION
    09:39
    7MIN BREATHING MEDITATION
    Episode 6

    7MIN BREATHING MEDITATION

    Episode 6

    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...

  • 8MIN PRENATAL LEGS + ARMS 05 WITH BAND
    08:35
    8MIN PRENATAL LEGS + ARMS 05 WITH BAND
    Episode 7

    8MIN PRENATAL LEGS + ARMS 05 WITH BAND

    Episode 7

    OPTIONAL EQUIPMENT:
    Light TSS Band

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

    CLASS PLAN:
    Standing Legs with TSS Band
    Arms with TSS Band
    Standing Legs with TSS Band

  • 15MIN PRENATAL FULL BODY 12 WITH BAND + CAMERON ROGERS
    15:45
    15MIN PRENATAL FULL BODY 12 WITH BAND + CAMERON ROGERS
    Episode 8

    15MIN PRENATAL FULL BODY 12 WITH BAND + CAMERON ROGERS

    Episode 8

    OPTIONAL EQUIPMENT:
    TSS Band

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

    CLASS PLAN:
    Arms with Band
    Standing Legs with Band
    Planks
    Bodyweight Arms

  • PRENATAL STRETCH
    15:22
    PRENATAL STRETCH
    Episode 9

    PRENATAL STRETCH

    Episode 9

  • PELVIC FLOOR BREAKDOWN
    13:14
    PELVIC FLOOR BREAKDOWN
    Episode 10

    PELVIC FLOOR BREAKDOWN

    Episode 10

  • PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
    08:08
    PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
    Episode 11

    PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN

    Episode 11

    Shop TSS Equipment:
    https://thesculptsociety.com/collections/all-products

  • PELVIC FLOOR #6
    06:37
    PELVIC FLOOR #6
    Episode 12

    PELVIC FLOOR #6

    Episode 12

  • 13MIN PRENATAL YOGA
    12:53
    13MIN PRENATAL YOGA
    Episode 13

    13MIN PRENATAL YOGA

    Episode 13

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