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 37-40
53.4 KB
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14:17Episode 1
13MIN PRENATAL SCULPT 14 WITH BALL
Episode 1
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ball
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Arms with Weights
Right Side Booty with Ball
Planks with Ball
Left Side Booty with Ball -
11:54Episode 2
11MIN PRENATAL LEGS + ARMS 06 WITH BAND
Episode 2
OPTIONAL EQUIPMENT:
TSS BandShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Right Side Standing Legs with Band
Arms with Band
Left Side Standing Legs with Band -
16:50Episode 3
16MIN PRENATAL SCULPT 05
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
Bodyweight Arms -
10MIN BIRTH PREP WITH BIRTHING BALL STRETCH
Episode 4
OPTIONAL EQUIPMENT:
Bosu BallShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Birth Prep Stretch with Bosu Ball -
09:39Episode 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...
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07:28Episode 6
7MIN PRENATAL ARMS 25 WITH GABRIELLA
Episode 6
OPTIONAL EQUIPMENT:
2-3lb TSS WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Dancing Arms
Arms with Weights -
23MIN PRENATAL SLOW + CONTROLLED FULL BODY 07 WITH BALL
Episode 7
OPTIONAL EQUIPMENT:
2-3lb TSS Weights
TSS Ball
TSS Ankle WeightsShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS 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 -
21:52Episode 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... -
11:59Episode 9
12MIN PRENATAL LOWER BACK STRETCH
Episode 9
OPTIONAL EQUIPMENT:
ChairShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Lower Back Stretch with Chair -
08:16Episode 10
8MIN PELVIC FLOOR LENGTHENING + RELEASE #12
Episode 10
OPTIONAL EQUIPMENT:
TSS BallShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Pelvic Floor Lengthening + Release with Ball -
13:14Episode 11
PELVIC FLOOR BREAKDOWN
Episode 11
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08:08Episode 12
PELVIC FLOOR #3 DEEP CORE HOLD BREAKDOWN
Episode 12
No Equipment Required!
Shop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Deep Core Holds -
15:04Episode 13
15MIN PRENATAL YOGA
Episode 13
OPTIONAL EQUIPMENT:
Yoga BlockShop TSS Equipment:
https://thesculptsociety.com/collections/all-productsCLASS PLAN:
Prenatal Yoga