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 37-40
    Prenatal Program Calendar Weeks 37-40
    53.4 KB

    Prenatal Program Calendar Weeks 37-40

    53.4 KB

  • 13MIN PRENATAL SCULPT 14 WITH BALL
    14:17
    13MIN PRENATAL SCULPT 14 WITH BALL
    Episode 1

    13MIN PRENATAL SCULPT 14 WITH BALL

    Episode 1

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

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

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

  • 11MIN PRENATAL LEGS + ARMS 06 WITH BAND
    11:54
    11MIN PRENATAL LEGS + ARMS 06 WITH BAND
    Episode 2

    11MIN PRENATAL LEGS + ARMS 06 WITH BAND

    Episode 2

    OPTIONAL EQUIPMENT:
    TSS Band

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

    CLASS PLAN:
    Right Side Standing Legs with Band
    Arms with Band
    Left Side Standing Legs with Band

  • 16MIN PRENATAL SCULPT 05
    16:50
    16MIN PRENATAL SCULPT 05
    Episode 3

    16MIN PRENATAL SCULPT 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
    Bodyweight Arms

  • 10MIN BIRTH PREP WITH BIRTHING BALL STRETCH
    10:24
    10MIN BIRTH PREP WITH BIRTHING BALL STRETCH
    Episode 4

    10MIN BIRTH PREP WITH BIRTHING BALL STRETCH

    Episode 4

    OPTIONAL EQUIPMENT:
    Bosu Ball

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

    CLASS PLAN:
    Birth Prep Stretch with Bosu Ball

  • 7MIN BREATHING MEDITATION
    09:39
    7MIN BREATHING MEDITATION
    Episode 5

    7MIN BREATHING MEDITATION

    Episode 5

    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 ARMS 25 WITH GABRIELLA
    07:28
    7MIN PRENATAL ARMS 25 WITH GABRIELLA
    Episode 6

    7MIN PRENATAL ARMS 25 WITH GABRIELLA

    Episode 6

    OPTIONAL EQUIPMENT:
    2-3lb TSS Weights

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

    CLASS PLAN:
    Dancing Arms
    Arms with Weights

  • 23MIN PRENATAL SLOW + CONTROLLED FULL BODY 07 WITH BALL
    24:25
    23MIN PRENATAL SLOW + CONTROLLED FULL BODY 07 WITH BALL
    Episode 7

    23MIN PRENATAL SLOW + CONTROLLED FULL BODY 07 WITH BALL

    Episode 7

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

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

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

  • 20MIN PRENATAL FULL BODY STRENGTH 02
    21:52
    20MIN PRENATAL FULL BODY STRENGTH 02
    Episode 8

    20MIN PRENATAL FULL BODY STRENGTH 02

    Episode 8

    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 Series
    Set 2: Core Series
    Set 3: L...

  • 12MIN PRENATAL LOWER BACK STRETCH
    11:59
    12MIN PRENATAL LOWER BACK STRETCH
    Episode 9

    12MIN PRENATAL LOWER BACK STRETCH

    Episode 9

    OPTIONAL EQUIPMENT:
    Chair

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

    CLASS PLAN:
    Prenatal Lower Back Stretch with Chair

  • 8MIN PELVIC FLOOR LENGTHENING + RELEASE #12
    08:16
    8MIN PELVIC FLOOR LENGTHENING + RELEASE #12
    Episode 10

    8MIN PELVIC FLOOR LENGTHENING + RELEASE #12

    Episode 10

    OPTIONAL EQUIPMENT:
    TSS Ball

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

    CLASS PLAN:
    Pelvic Floor Lengthening + Release with Ball

  • PELVIC FLOOR BREAKDOWN
    13:14
    PELVIC FLOOR BREAKDOWN
    Episode 11

    PELVIC FLOOR BREAKDOWN

    Episode 11

  • PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
    08:08
    PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
    Episode 12

    PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN

    Episode 12

    No Equipment Required!

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

    CLASS PLAN:
    Deep Core Holds

  • 15MIN PRENATAL YOGA
    15:04
    15MIN PRENATAL YOGA
    Episode 13

    15MIN PRENATAL YOGA

    Episode 13

    OPTIONAL EQUIPMENT:
    Yoga Block

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

    CLASS PLAN:
    Prenatal Yoga

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