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

14 Episodes

  • Prenatal Program Calendar Weeks 17-20
    Prenatal Program Calendar Weeks 17-20
    50.2 KB

    Prenatal Program Calendar Weeks 17-20

    50.2 KB

  • 23MIN PRENATAL SLOW + CONTROLLED FULL BODY 03
    23:49
    23MIN PRENATAL SLOW + CONTROLLED FULL BODY 03
    Episode 1

    23MIN PRENATAL SLOW + CONTROLLED FULL BODY 03

    Episode 1

    OPTIONAL EQUIPMENT:
    TSS Ankle Weights
    Chair

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

    CLASS PLAN:
    Dancing Arms
    Standing Legs with Chair
    Right Side Booty + Inner Thigh
    Planks
    Left Side Booty + Inner Thigh

  • 26MIN PRENATAL FULL BODY 23 WITH CHAIR
    26:31
    26MIN PRENATAL FULL BODY 23 WITH CHAIR
    Episode 2

    26MIN PRENATAL FULL BODY 23 WITH CHAIR

    Episode 2

    OPTIONAL EQUIPMENT:
    2-3lb TSS Weights
    TSS Ankle Weights
    Chair

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

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

  • 25MIN PRENATAL SLOW + CONTROLLED FULL BODY 05
    25:39
    25MIN PRENATAL SLOW + CONTROLLED FULL BODY 05
    Episode 3

    25MIN PRENATAL SLOW + CONTROLLED FULL BODY 05

    Episode 3

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

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

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

  • 19MIN PRENATAL SCULPT 19
    19:15
    19MIN PRENATAL SCULPT 19
    Episode 4

    19MIN PRENATAL SCULPT 19

    Episode 4

    OPTIONAL EQUIPMENT:
    TSS Band
    TSS Ankle Weights

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

    CLASS PLAN:
    Dancing Arms
    Right Side Booty with Band
    Left Side Booty with Band
    Dancing Arms

  • 14MIN PRENATAL HIP OPENER STRETCH WITH BIRTHING BALL
    14:20
    14MIN PRENATAL HIP OPENER STRETCH WITH BIRTHING BALL
    Episode 5

    14MIN PRENATAL HIP OPENER STRETCH WITH BIRTHING BALL

    Episode 5

    OPTIONAL EQUIPMENT:
    Bosu Ball

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

    CLASS PLAN:
    Prenatal Hip Opener Stretch with Bosu Ball

  • ENERGY MEDITATION
    14:02
    ENERGY MEDITATION
    Episode 6

    ENERGY 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...

  • 7MIN PRENATAL OBLIQUES 12
    07:21
    7MIN PRENATAL OBLIQUES 12
    Episode 7

    7MIN PRENATAL OBLIQUES 12

    Episode 7

    No Equipment Required!

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

    CLASS PLAN:
    Planks

  • 7MIN PRENATAL DANCE CARDIO 04
    07:37
    7MIN PRENATAL DANCE CARDIO 04
    Episode 8

    7MIN PRENATAL DANCE CARDIO 04

    Episode 8

    No Equipment Required!

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

    CLASS PLAN:
    Dance Cardio

  • 12MIN BOOTY + DANCING ARMS 32 WITH CAMERON ROGERS
    12:50
    12MIN BOOTY + DANCING ARMS 32 WITH CAMERON ROGERS
    Episode 9

    12MIN BOOTY + DANCING ARMS 32 WITH CAMERON ROGERS

    Episode 9

    OPTIONAL EQUIPMENT:
    TSS Ankle Weights

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

    CLASS PLAN:
    Dancing Arms
    Right Side Booty
    Left Side Booty
    Dancing Arms

  • 9MIN PRENATAL STRETCH
    09:01
    9MIN PRENATAL STRETCH
    Episode 10

    9MIN PRENATAL STRETCH

    Episode 10

    No Equipment Required!

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

    CLASS PLAN:
    Prenatal Stretch

  • 8MIN PELVIC FLOOR WITH CHAIR + BALL #9
    08:11
    8MIN PELVIC FLOOR WITH CHAIR + BALL #9
    Episode 11

    8MIN PELVIC FLOOR WITH CHAIR + BALL #9

    Episode 11

    OPTIONAL EQUIPMENT:
    TSS Ball
    Chair

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

    CLASS PLAN:
    Pelvic Floor with Chair + Ball

  • PELVIC FLOOR BREAKDOWN
    13:14
    PELVIC FLOOR BREAKDOWN
    Episode 12

    PELVIC FLOOR BREAKDOWN

    Episode 12

  • PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
    08:08
    PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
    Episode 13

    PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN

    Episode 13

    No Equipment Required!

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

    CLASS PLAN:
    Deep Core Holds

  • 14MIN PRENATAL YOGA
    14:14
    14MIN PRENATAL YOGA
    Episode 14

    14MIN PRENATAL YOGA

    Episode 14

    OPTIONAL EQUIPMENT:
    Yoga Block

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

    CLASS PLAN:
    Prenatal Yoga

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