Our Prenatal Training Programs utilize our Performance Training Approach to help you train for three goals simultaneously: an easier pregnancy, smoother delivery, and faster postpartum recovery. See below for everything that’s included in our 36-week, 24-week, and 12-week prenatal programs.
Your workouts build upon each other to progress you through our Prenatal Performance Training Framework at the pace and intensity that’s right for you depending on when you start. Begin by building a solid Foundation of neutral alignment, deep core activation, and proper movement mechanics. Then, progress onto building Strength to help you mitigate pains and injuries often caused by the increased stresses of pregnancy. Finally, begin your Birth Prep by learning specific strategies to help you during labor — from LIIT™ (Labor Intensity Interval Training), to pushing prep, pain management strategies, and more.
Our strength-focused total body workouts are designed to be done 3 days per week and take 30-40 min or less. The easy-to-use digital app guides you through your workouts step-by-step with video demonstrations of each movement (like this). Log your workouts when you’re done, and the app keeps track of your progress. Our 36, 24, and 12-week program lengths are based on training the recommended 3 days per week. You can progress faster by training 4 days per week. You can also train 2 days per week. Just recognize this will extend your program length.
Throughout your program, you’ll receive easy-to-understand education to empower you with the knowledge you need to confidently exercise on your own — knowing exactly what’s best for your body. We’ll help you understand the “why” behind the movements you’re doing, provide guidance on what to avoid, teach you how to mitigate issues with Diastasis Recti and other pregnancy-induced pains or injuries, and share weekly tips and resources to support you throughout every stage and help you prepare for birth and postpartum recovery.
We’ve partnered with Pre/Postnatal Registered Dietitian Madison Milmeister, MS, RD to provide a host of resources to help you optimize your nutrition for you and your growing baby, including weight gain guidelines, nutrient and supplementation needs, “risky” foods, healthy meal and snack ideas, tips for mitigating issues like nausea and constipation, and general guidance to maximize your pregnancy diet.
We’ve partnered with Certified Childbirth Educator and Founder of Birth Smarter, Ashley Brichter, CCCE, CLC to ensure you feel prepared and confident going into your BIG day. We cover the evolution of childbirth, breakdown the stages of labor, and give you specific strategies for each stage. We also share resources that may be helpful for you, including virtual support groups and a review of various birthing classes.
All programs include complimentary lifetime access to our private Facebook community for participants in our self-guided training programs. In this group, you can communicate directly with the PROnatal leadership team, our expert Advisors, and a network of supportive peers. It’s a wonderful forum to ask questions, provide feedback, share stories, get advice, and build that ever-important support network to help you through every step of your motherhood journey!
Our workouts utilize these resistance bands and door anchor. Other than that, we’ll use traditional household objects (and depending on your floor, you may want a mat or towel). If you will be doing these workouts at your gym, you can substitute weights for some exercises if you wish. You will still need the resistance bands for some exercises, but you will not need the door anchor.
Select the best program for you based on when you are starting your training:
0 – 8 weeks pregnant: 36-week program
9 – 19 weeks pregnant: 24-week program
20 + weeks pregnant: 12-week program