Prenatal Program 3.0
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 29-32
53.3 KB
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30MIN PRENATAL SLOW + CONTROLLED FULL BODY 04
Episode 1
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs
Planks with Chair
Right Side Booty
Bodyweight Arms
Dancing Arms
Left Side Booty
Dancing Arms -
22:16Episode 2
20MIN PRENATAL FULL BODY 15
Episode 2
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Right Side Standing Legs with Chair
Arms with Weights
Left Side Standing Legs with Chair
Arms with Weights
Right Side Booty with Chair
Planks with Chair
Left Side B... -
10MIN PRENATAL LEGS 02 WITH CATE KULCSAR
Episode 3
OPTIONAL EQUIPMENT:
2-3lb TSS WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Standing Legs -
30:27Episode 4
31MIN PRENATAL FULL BODY 14
Episode 4
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 -
09:25Episode 5
9MIN PRENATAL FULL BODY STRETCH
Episode 5
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Full Body Stretch -
07:30Episode 6
7MIN MORNING MEDITATION
Episode 6
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5MIN PRENATAL DANCING ARMS 26 WITH CAITLIN GREEN
Episode 7
OPTIONAL EQUIPMENT:
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms -
19MIN PRENATAL LEGS + ARMS 25 WITH CHAIR
Episode 8
OPTIONAL EQUIPMENT:
2-3lb TSS weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Standing Legs with Chair
Left Side Standing Legs with Chair
Arms with Weights -
20MIN PRENATAL SLOW + CONTROLLED FULL BODY STRENGTH 10
Episode 9
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: Back + Arms Series
Set 2: Legs + Shoulders Series
S... -
09:38Episode 10
9MIN NECK + UPPER BACK STRETCH
Episode 10
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Neck + Upper Back Stretch -
08:11Episode 11
8MIN PELVIC FLOOR WITH CHAIR + BALL #9
Episode 11
OPTIONAL EQUIPMENT:
TSS Ball
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Pelvic Floor with Chair + Ball -
13:14Episode 12
PELVIC FLOOR BREAKDOWN
Episode 12
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08:08Episode 13
PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
Episode 13
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Deep Core Holds