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 33-36
52.7 KB
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15MIN PRENATAL SLOW + CONTROLLED FULL BODY 20
Episode 1
OPTIONAL EQUIPMENT:
2-3lb TSS WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Standing Legs
Core
Arms with Weights -
30:52Episode 2
30MIN PRENATAL FULL BODY 13
Episode 2
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Standing Legs with Chair
Planks with Chair
Right Side Booty with Chair
Arms with Weights
Left Side Booty with Chair -
18MIN PRENATAL SLOW + CONTROLLED SCULPT 31
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
Core
Left Side Booty -
24MIN PRENATAL FULL BODY 21 WITH NATHALIE RHONE
Episode 4
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Standing Legs
Right Side Booty
Dancing Arms
Left Side Booty -
10MIN BIRTH PREP WITH BIRTHING BALL STRETCH
Episode 5
OPTIONAL EQUIPMENT:
Bosu BallShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Birth Prep Stretch with Bosu Ball -
07:16Episode 6
7MIN RESET + REFRESH MEDITATION
Episode 6
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12:16Episode 7
12MIN PRENATAL BOOTY 19
Episode 7
OPTIONAL EQUIPMENT:
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/CLASS PLAN:
Right Side Booty
Left Side Booty -
15MIN PRENATAL SCULPT 09 WITH BALL + CAMERON ROGERS
Episode 8
OPTIONAL EQUIPMENT:
TSS BallShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Right Side Booty with Ball
Core with Ball
Left Side Booty with Ball
Bodyweight Arms -
15MIN PRENATAL SLOW + CONTROLLED FULL BODY STRENGTH 19
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: Legs + Shoulders
Set 2: Core Series
Set 3: Legs + B... -
07:47Episode 10
8MIN PRENATAL HIP OPENER STRETCH
Episode 10
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Hip Opener Stretch -
10:34Episode 11
10MIN PELVIC FLOOR #10
Episode 11
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Pelvic Floor -
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