THE GO TO TRAINING PROGRAM FOR PREGNANT ATHLETES
The 36 Week- Pregnant Athlete Training Program is a workout program for pregnant athletes that combines the benefits of strength + hypertrophy training with metcons and core + pelvic floor prehab.
Pregnant Athletes…
You are not FRAGILE.
You are also not INVINCIBLE.
THE GO-TO TRAINING PROGRAM FOR PREGNANT ATHLETES
The 36-Week Pregnant Athlete Training Program is a workout program for pregnant athletes that combines the benefits of strength + hypertrophy training with metcons and core + pelvic floor prehab.
Pregnant Athletes… You are not FRAGILE.
You are also not INVINCIBLE.
Stay active throughout your pregnancy while making adjustments on behalf of your changing body, core + pelvic floor, and long-term athletic goals.
As Seen On:
You are adaptable, but that’s not always intuitive when it comes to your training during pregnancy.
Reviewed + Endorsed BY FEMALE HEALTH EXPERTS
I cannot say enough about how thoughtful and well put together the Pregnant Athlete training program is. As an orthopedic and pelvic health physical therapist, I love that it provides both physical and mental considerations for each week of training as the body changes throughout pregnancy, along with core and pelvic floor considerations. The workout structure is easy to follow and there are plenty of substitutions and guidance offered for movements that may not feel supportive to every woman. I will definitely be recommending this program to all my patients and friends who want to stay active during their pregnancy!
- Mindy English PT, DPT, OCS
As an Obstetrician and Gynaecologist, a powerlifter myself and now a pregnant athlete I found Brianna’s Pregnant Athlete program empowered me to know exactly what I could do and when. It gives the information you need to understand so you can modify for yourself, and if you literally just want a program you can take with you to the gym or give to your coach/trainer, this program is with you week by week. I signpost and recommend my patients and athletes to The Pregnant Athlete Program during their pregnancies.
- Dr. Lamia Zafrani, MBChB, MRes, MFH, MRCOG
Reviewed + Endorsed BY FEMALE HEALTH EXPERTS
"I cannot say enough about how thoughtful and well put together the Pregnant Athlete training program is. As an orthopedic and pelvic health physical therapist, I love that it provides both physical and mental considerations for each week of training as the body changes throughout pregnancy, along with core and pelvic floor considerations. The workout structure is easy to follow and there are plenty of substitutions and guidance offered for movements that may not feel supportive to every woman. I will definitely be recommending this program to all my patients and friends who want to stay active during their pregnancy!"
- Mindy English PT, DPT, OCS
"As an Obstetrician and Gynaecologist, a powerlifter myself and now a pregnant athlete I found Brianna’s Pregnant Athlete program empowered me to know exactly what I could do and when. It gives the information you need to understand so you can modify for yourself, and if you literally just want a program you can take with you to the gym or give to your coach/trainer, this program is with you week by week. I signpost and recommend my patients and athletes to The Pregnant Athlete Program during their pregnancies."
- Dr. Lamia Zafrani, MBChB, MRes, MFH, MRCOG
I have coached thousands of pregnant athletes, and I’ve been a pregnant athlete twice…
I am Brianna Battles, CEO + Founder of Pregnancy & Postpartum Athleticism.
I was a first time pregnant athlete and coach back in 2013 and, at the time, there was zero guidance for pregnant athletes other than “just listen to your body,” “do what you’ve always done” or “don’t lift more than 20 pounds."
As an experienced athlete and well educated coach, I gravitated toward doing what I had always done, because I thought I knew what my body needed.
You don’t know what you don't know…
For example, I knew nothing about core, pelvic health and how I should have adjusted my training in pregnancy to better support my postpartum recovery and overall experience.
Basically, there’s a lot more to it than making a few exercise modifications and how experienced you are as an athlete.
I spent the first few years of motherhood connecting the dots between pelvic health, athletic performance and the psychology of female athletes.
With my background in exercise science and coaching, my small local women’s strength and conditioning program evolved into
The Pregnancy & Postpartum Athleticism Brand.
The brand has created multiple fitness programs, a coaching certification, and has over 3,000 coaches from around the world serving clients in their local and online communities.
To date, there has been over 5,000 athletes complete this program and I am excited to coach you next.
I was a first time pregnant athlete and coach back in 2013 and, at the time, there was zero guidance for pregnant athletes other than “just listen to your body,” “do what you’ve always done” or “don’t lift more than 20 pounds."
As an experienced athlete and well educated coach, I gravitated toward doing what I had always done, because I thought I knew what my body needed.
You don’t know what you don't know…
For example, I knew nothing about core, pelvic health and how I should have adjusted my training in pregnancy to better support my postpartum recovery and overall experience.
Basically, there’s a lot more to it than making a few exercise modifications and how experienced you are as an athlete.
I spent the first few years of motherhood connecting the dots between pelvic health, athletic performance and the psychology of female athletes.
With my background in exercise science and coaching, my small local women’s strength and conditioning program evolved into
The Pregnancy & Postpartum Athleticism Brand.
The brand has created multiple fitness programs, a coaching certification, and has over 3,000 coaches from around the world serving clients in their local and online communities.
To date, there has been over 5,000 athletes complete this program and I am excited to coach you next.
I have coached thousands of pregnant athletes, and I’ve been a pregnant athlete twice…
I am Brianna Battles, CEO + Founder of Pregnancy & Postpartum Athleticism.
I was a first time pregnant athlete and coach back in 2013 and, at the time, there was zero guidance for pregnant athletes other than “just listen to your body,” “do what you’ve always done” or “don’t lift more than 20 pounds."
As an experienced athlete and well educated coach, I gravitated toward doing what I had always done, because I thought I knew what my body needed.
You don’t know what you don't know…
For example, I knew nothing about core, pelvic health and how I should have adjusted my training in pregnancy to better support my postpartum recovery and overall experience.
Basically, there’s a lot more to it than making a few exercise modifications and how experienced you are as an athlete.
I spent the first few years of motherhood connecting the dots between pelvic health, athletic performance and the psychology of female athletes.
With my background in exercise science and coaching, my small local women’s strength and conditioning program evolved into
The Pregnancy & Postpartum Athleticism Brand.
The brand has created multiple fitness programs, a coaching certification, and has over 3,000 coaches from around the world serving clients in their local and online communities.
To date, there has been over 5,000 athletes complete this program and I am excited to coach you next.
This program will:
Intention Now, Intensity Later
INTRODUCING...
The Pregnant Athlete Training Program is a strength & conditioning
program for women who want safe + effective workouts for pregnancy.
THIS PROGRAM IS PERFECT FOR:
- CrossFitters
-
Barbell Athletes
-
Professional Athletes
-
Fire, Military, Police, EMS Athletes
-
Gym Girlies
-
Endurance athletes who want to lift more now
-
Coaches who don't want to coach themselves
-
Anyone managing or wanting to preserve their core + pelvic floor symptoms
-
Someone who wants a program that provides a fun combo of strength hypertrophy (building muscle) and metcons (metabolic conditioning)
WHAT'S INCLUDED?
FOUNDATION SERIES
It's not just what you're doing, it's how you're doing it.
Which is why we provide so much more than just the program itself.
In our foundation series, we’ll walk you through the basics of breath, pressure management, and help you understand your tendencies in order to set you up for success.
In addition, our coaching demos walk you through all the fundamental movements, with adjustments that will help you as your pregnancy progresses and symptoms come up.
Which is why we provide so much more than just the program itself.
WARM UP SERIES
Before you jump into the day's workout, you’ll want to warm up.
We give you warm ups appropriate for the day’s training stimulus, which are also appropriate for all stages of pregnancy.
So, whether you're in your first trimester or gearing up for labor, you'll always have a relevant warm up.
We give you warm ups appropriate for the day’s training stimulus, which are also appropriate for all stages of pregnancy.
So, whether you're in your first trimester or gearing up for labor, you'll always have a relevant warm up.
THE WORKOUT PROGRAM
This workout program includes 36 weeks of workouts with 3-4 workouts each week. The programming changes week to week and all the modifications you need are already built in.
Workouts range from 15-45 minutes and include a mix of strength and conditioning. We have considered volume, load, intensity, and overall training routine for you, adjusting for each week of pregnancy. You can trust that what you’re doing is right for right now.
THE TRAINING PLAN
This is your sample workout calendar. We’ll tell you exactly what to do each day, but of course you can adjust as needed to accommodate your schedule.
VIDEO DEMOS
Each exercise has a video demo showing the exercise and form. Plus, we give you coaching demos that show breath, positional, and other adjustments to consider as your pregnancy progresses.
THE PREHAB SERIES
Prehab is short for pre-habilitation. We incorporate the prehab exercises at the beginning of each training to not only serve your changing body now, but also prepare your body for the changes that are coming, prepping you for birth and postpartum in the process.
AT-HOME WORKOUT OPTIONS
We've also included 100+ Limited Equipment workout options for days you can’t make it to the gym or need something quick and easy.
THE BIRTH PREP SERIES
Brand new to the program! Birth prep exercises with instructions and videos in collaboration with Mindy English, a pelvic floor PT. These movements can be done as a standalone but the exercises are also woven into each strength day in the prehab and cooldown sections.
READ THE WINS OUR CLIENTS ARE HAVING...
SAMPLE WORKOUT
Wondering what a workout actually looks like?
Give it a try! Each day consists of:
Give it a try! Each day consists of:
- Warm up series (not pictured)
- Prehab
-
Strength Sets
-
Metcon/Circuit
-
Stretching (Optional)
EQUIPMENT NEEDED
- Barbell (with plates)
- Light + Heavy Dumbbells
-
Mini Resistance Band
-
Long Resistance Band
-
Medicine Ball or Slam Ball
-
Kettlebell
-
Piece of Cardio Equipment
(Rower, Treadmill, Bike etc.)
-
Rings or TRX
SAMPLE WORKOUT
Wondering what a workout actually looks like? Give it a try! Each day consists of:
- Warm up series (not pictured)
- Prehab
-
Strength Sets
-
Metcon/Circuit
-
Stretching (Optional)
EQUIPMENT NEEDED
- Barbell (with plates)
- Light + Heavy Dumbbells
-
Mini Resistance Band
-
Kettlebell
-
Piece of Cardio Equipment
(Rower, Treadmill, Bike etc.)
Athletes Who Have Used +
Trusted The Pregnant Athlete
Athletes Who Have Used +
Trusted The Pregnant Athlete
It's Never Too Late To Make Adjustments To Your Workouts.Already In Your 2nd Or 3rd Trimester? Now Is The Perfect Time To Get Started.
It's Never Too Late To Make Adjustments To Your Workouts.
Already In Your 2nd Or 3rd Trimester?
Now Is The Perfect Time To Get Started.
Now Is The Perfect Time To Get Started.
#iamapregnantathlete IN ACTION
The Most Effective Way To Recover And Progress Exercise Postpartum Is By Adjusting Your Training In Pregnancy.
Plus get These bonuses:
Lifting Breakdowns
Here we give you more guidance on exactly HOW to adjust several of the most common compound lifts and exercises. In these movement deep dives we cover breath, position, and adjustments to make for exercises like the back squat, front squat, deadlift, kettlebell swing, and more.
Modification Checklist
Our program has all the modifications built in for you. However, we provide you with 32 substitutions for common exercises to use if you pop into a regular fitness class or need ideas to help accommodate specific adjustments for your body.
36 Weeks of Programming (VALUE: $247)
3-4 workouts per week (130+ workouts total) (VALUE: $247)
Workout Calendars (VALUE: $47)
App Access via Train Heroic (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $197)
Exercise Bonuses (VALUE: $97)
frequently asked questions
CUSTOM JAVASCRIPT / HTML
CUSTOM JAVASCRIPT / HTML
I needed something that felt similar to what I was doing, but also gave me other things to do - without feeling like I was just doing prenatal yoga. So the small conditioning circuits were really helpful. They were not my normal activities but felt good on my body when I couldn't lift heavy anymore.
I needed permission to tone down the intensity but still feel like I was following a program.
-Cassi N
I had so many questions about what was "proper" exercise for me as a pregnant woman.
I wanted to understand how I should feel during and after a workout to make sure I was doing what was best for me and my baby.
I was surprised and wholly pleased to find not only movement guidance but also information on exactly what I should and should not be feeling when performing each movement. This gave me the confidence to approach each workout and allowed me to listen to my body as I progressed through the program.
-Valerie L
There's NO other program that compares to this.
36 Weeks of Programming (VALUE: $247)
3-4 workouts per week (130+ workouts total) (VALUE: $247)
Workout Calendars (VALUE: $47)
App Access via Train Heroic (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $197)
Exercise Bonuses (VALUE: $97)
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