Prenatal Program
39 Seasons
TO SEE THE WORKOUTS FOR EACH WEEK OF THE PROGRAM, CLICK THE AREA BELOW WHERE IT SAYS "TAP HERE TO START" AND A DROPDOWN MENU WILL APPEAR. Your body goes through a lot during pregnancy, and your workouts should evolve right along with it. Our Prenatal Program takes you week by week through all three trimesters, with workouts designed to support your changing body, build strength & help you feel your best along the way. With pregnancy-specific modifications & guidance built in, you'll know exactly which classes to follow as you progress.
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Prenatal Program Weeks 17-20 Calendar
87.5 KB
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26MIN PRENATAL SLOW & CONTROLLED FULL BODY 30
Episode 1
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Band
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs
Right Side Booty with Band
Core and Triceps
Left Side Booty with Band
Dancing Arms -
30:27Episode 231MIN PRENATAL FULL BODY 14
Episode 2
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Band
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs
Right Side Booty with Band
Planks
Left Side Booty with Band
Arms with Weights -
24MIN PRENATAL SLOW & CONTROLLED SCULPT 02
Episode 3
OPTIONAL EQUIPMENT:
2-3lb 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 -
31:31Episode 430MIN PRENATAL SCULPT 27
Episode 4
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Arms with Weights
Right Side Booty
Core
Left Side Booty
Bridges
Arms with Weights -
10MIN PRENATAL STRETCH WITH BIRTHING BALL
Episode 5
OPTIONAL EQUIPMENT:
Bosu BallShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Stretch with Bosu Ball -
12:34Episode 612MIN INTENTIONS 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...
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10:07Episode 710MIN ADV TRICEP ARMS 24
Episode 7
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Band
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Bodyweight Arms with Chair
Arms with Band -
06:32Episode 86MIN PRENATAL DANCE CARDIO 03
Episode 8
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dance Cardio -
08:37Episode 98MIN PELVIC FLOOR #7
Episode 9
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Pelvic Floor -
15MIN PRENATAL SCULPT 11 WITH BAND + CAMERON ROGERS
Episode 10
OPTIONAL EQUIPMENT:
TSS Band
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Right Side Booty with Band
Planks with Band
Left Side Booty with Band
Arms with Band -
09:16Episode 119MIN GLUTES + HAMSTRING STRETCH
Episode 11
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Glutes + Hamstring Stretch -
20:10Episode 1220MIN PRENATAL UPPER BODY STRENGTH 15
Episode 12
EQUIPMENT NEEDED:
Two Dumbbells, recommended weight below:
Beginner: 5-8lbs
Inter: 8-10lbs
Adv: 12-15lbs
We recommend having two sets of dumbbells available should you wish to switch between weights throughout class.CLASS PLAN:
Warm Up
Set 1: Core Series
Set 2: Arms + Shoulders Series
Set 3: S... -
13:14Episode 13PELVIC FLOOR BREAKDOWN
Episode 13
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PRENATAL PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
Episode 14
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Deep Core Holds
