Our Prenatal Training Programs utilize our Performance Training Approach to help you train for 3 goals simultaneously: an easier pregnancy, smoother delivery, and faster postpartum recovery. Both our 24-week and 36-week programs include all items below. Note how our programs are built with the flexibility to accommodate if you are starting later in a specific trimester.
Education, Understand the "Why"
Our goal is to help you better understand your body, and the rationale behind your workouts so that you are empowered to exercise on your own with the confidence of knowing how to do so safely and effectively. Throughout your training, we provide easy-to-understand education – much of which will benefit you not just during pregnancy, but for the rest of your life.
Weekly Workouts, via Digital App
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.
Program Flexibility, Begin Later in a Trimester
Our program lengths are based on training our recommended 3 days per week. You can progress faster by training 4 days per week (we do not recommend doing more). You can also choose to train 2 days per week, but this will extend your program length. It’s okay if you don’t make it through the last 2-4 weeks of a program. You won’t miss out on any critical techniques.
Nutrition, Maximize Your Pregnancy Diet
We’ve partnered with Pre/Postnatal Registered Dietitian Madison Milmeister, MS, RD to provide a host of resources to support you in optimizing your nutrition for you and your growing baby, including nutrient needs and supplementation, weight gain guidelines, how to maximize your pregnancy diet, sample meals and snacks, “risky foods” and more.
Childbirth, Preparation and Resources
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, give you specific strategies for each stage, review the various childbirth classes, and more
Weekly Tips, and Bonus Resources
In addition to the nutrition and childbirth information, throughout your program we will send you additional tips and resources to support you in your pregnancy journey and set you up for success in your postpartum recovery. You also have the option of booking private video sessions with our team of PROnatal trainers for additional support.
Minimal Equipment Needed
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.