The exact workouts you need for pregnancy
The Exact Workouts You Need For Pregnancy

The 36 Week- Pregnant Athlete Training Program is designed with strategic and relatable programming that will keep you active throughout your pregnancy while making adjustments on behalf of your core, pelvic floor, and long-term fitness goals

Pregnant Athletes, You are not FRAGILE
You are also not EXEMPT.
Pregnant Athletes, You are not FRAGILE. You are also not EXEMPT.
As Seen On...

Does this advice sound familiar? 

It’s tempting to want to do all the things you’re used to doing,
especially when you aren’t receiving great information.

➤ Often, your doctors don’t understand the type of fitness you’re used to doing.

➤ Your coaches give you generic guidelines like “Just listen to your body” But what are you supposed to listen for?

➤ It’s easy to compare yourself to other women in your gym and what they did during their pregnancy.

➤ Your athlete brain will push you to want to do more, because intensity is ingrained in you as the best marker of a “good workout” 

We can’t control everything, but we can control our exercise approach during a vulnerable chapter in our athleticism.

"JUST LISTEN TO YOUR BODY"

Listen for what?
When should a movement be stopped? What's the difference between normal exercise discomfort and something that is truly concerning?

"DON'T LIFT OVER 50%"

50% of what?
A 1 Rep Max?
What you usually lift?
50% less reps?
Cut back on intensity?

"DO WHAT YOU'VE
ALWAYS DONE."

The notion that as long as an athlete doesn’t do MORE than what they normally do then they will be fine is generic and not enough

As experienced coaches and Athletes we thought we knew how to coach ourselves…
We are Brianna Battles and Heather Osby. of Pregnancy & Postpartum Athleticism.
Our first pregnancies happened 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 avid athletes we gravitated toward the “do what you’ve always done” philosophy. 
After Bri’s son was born she was desperate to get back into her training, routine and lifestyle, but began realizing that this was much different than she anticipated. 

She spent the next few years diving into women's health information, research, and networking with like-hearted professionals, combining all of that with the fundamentals of exercise science, ultimately creating the Pregnancy & Postpartum Athleticism Brand. 

The brand has created fitness programs, a coaching certification, and has over 1,500 coaches from around the world serving clients in their local communities. 

In Heather’s 3rd pregnancy, fed up with no programs on the market available to athletic women who were pregnant, Heather and Bri teamed up to create The Pregnant Athlete Training Program.
After Bri’s son was born she was desperate to get back into her training, routine and lifestyle, but began realizing that this was much different than she anticipated. 

She spent the next few years diving into women's health information, research, and networking with like-hearted professionals, combining all of that with the fundamentals of exercise science, ultimately creating the Pregnancy & Postpartum Athleticism Brand. 

The brand has created fitness programs, a coaching certification, and has over 1,500 coaches from around the world serving clients in their local communities. 

In Heather’s 3rd pregnancy, fed up with no programs on the market available to athletic women who were pregnant, Heather and Bri teamed up to create The Pregnant Athlete Training Program.
To date, we’ve had over 1,000 athletes complete the program and we are excited to work with you next. 
With Evidence Based Education
This program will help you: 

Train with proactive programming

Preserve your core + pelvic floor

Protect your baby and body

Prioritize long-term function and performance

Intention Now, Intensity Later.

go deeper into the benefits.
client benefits? 
 An Evidence Based Fitness Program Tested By Thousands of Athletes 
introducing
The Pregnant Athlete Training Program is a strength & conditioning program for women who want safe + effective workouts for pregnancy.



CrossFitters
Powerlifters 
Female Athletes 
Tactical Athletes  
Barbell lovers 
High-intensity fitness lovers
Anyone managing core + pelvic floor symptoms
What's included
foundation series
It's not just what you're doing. It's how you're doing it. 

Here we’ll walk you through the basics of breath, pressure management, and understanding your tendencies in order to set you up for success with the program. 
warm up series
Before you jump into the workout, you’ll want to warm up. We give you 1 warm up for each trimester of pregnancy.
the workout program
36 weeks of workouts, 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 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 continues voice over coaching addressing form, breath and positional adjustments. 
The prehab series
Prehab is short for pre-habilitation.  We'll give you movements to incorporate in each trimester to prepare your body for the changes that are coming.
PLUS: At-home workout options
30+ Limited Equipment workout options for days you can’t make it to the gym or need something quick and easy.

Read The Wins Our Clients Are Having...

SAMPLE WORKOUT

EQUIPMENT NEEDED:

  • Barbell (Plates)
  • ​Light + Heavy Dumbbells
  • ​Long exercise Band
  • Mini Resistance Band
  • ​Kettlebell
  • ​Piece of Cardio Equipment (Rower, Treadmill, Bike, etc)

EQUIPMENT NEEDED:

  • Light Dumbbells
  • ​Barbell (not mandatory - barbell movements can be modified with dumbbells)
  • ​Long exercise Band
  • Mini Resistance Band
  • ​Kettlebell
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.
This Evidence-Based Certification covers:
 get started Now! 

** Lifetime Access **

 get started Now! 

** Lifetime Access **

36 Weeks of Programming (VALUE: $197) 
4 workouts per week
(70+ workouts total) 
(VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $147)
Exercise Bonuses (VALUE: $97)
TOTAL VALUE = $927
today's price = ONLY $197

Our Pregnant Athlete Moms Hard At Work! 

These industry professionals recommend  
pregnancy & postpartum athleticism Programs
Before becoming pregnant, I would have considered myself an elite tactical athlete. I had passed Civil Affairs Assessment and Selection, deployed with the Joint Special Operations Command, and even won first place in the Army Ten Miler Mixed Team Division at 6 weeks pregnant.

I knew returning to duty would be demanding, especially with two mandatory fitness tests on the horizon, so I turned to Brianna Battles for her expertise and invested in her 8 Week Postpartum Athlete Training Program.

This postpartum course was the only course I found that incorporated safe reconnection to my core, re-learning movements properly, controlling the speed of movements, loading these movements progressively, and, finally, training through how to properly apply speed to these loaded movements. 

This progressive overload methodology was the reason that I successfully took and passed the Army’s Physical Fitness Test and Combat Fitness Test.
- michelle thibeau
Before becoming pregnant, I would have considered myself an elite tactical athlete. I had passed Civil Affairs Assessment and Selection, deployed with the Joint Special Operations Command, and even won first place in the Army Ten Miler Mixed Team Division at 6 weeks pregnant.

I knew returning to duty would be demanding, especially with two mandatory fitness tests on the horizon, so I turned to Brianna Battles for her expertise and invested in her 8 Week Postpartum Athlete Training Program.

This postpartum course was the only course I found that incorporated safe reconnection to my core, re-learning movements properly, controlling the speed of movements, loading these movements progressively, and, finally, training through how to properly apply speed to these loaded movements. 

This progressive overload methodology was the reason that I successfully took and passed the Army’s Physical Fitness Test and Combat Fitness Test.
- michelle thibeau
Hands-down, this certification course sets the highest bar and standards for health and fitness professionals seeking knowledge and implementation of pregnancy and postpartum fitness!”
- Tracy sher, The pelvic guru
As an OBGYN with a specialist interest in urogynaecology and a personal interest in health and fitness and weightlifting I saw a clear lack of knowledge in my field around exercise, pregnancy, and the postpartum period. 

If you go to your doctor asking what's safe to do? The answers will range from everything you already do, to nothing. 

The truth is because medical school doesn't teach us these things and your OBGYN doesn't know what's safe for an athlete to be doing during pregnancy and the postpartum period.  When I came across Brianna's page and programme it felt like the bridge we needed. Someone who has taken the time to put the evidence base together. 

Women are over 50% of the population and a significant number will become pregnant and then postpartum. We owe it to this population to be better educated.
- dr. lamia z, ob/gyn
In a society that has become increasingly “one size fits all,” Brianna exists in a rarified air where the person and their needs still take true center stage. 

She understands that information is nothing without a true connection to the unique needs of others, and she delivers this in a no-nonsense way that is timeless, personal and impactful.

- BRETT BARTHOLOMEW
I’ve never been pregnant, I’ll never be pregnant, and I know with full certainty that it’s well outside of my wheelhouse and scope to try and offer advice to those who are or have been. 

Enter, Brianna Battles. I am a service leader through and through, and my goal is not simply to find solutions for my people, but to find the BEST solutions. When it comes to ANYTHING pregnancy and postpartum, Brianna is my go-to.

Not only am I 100% confident that the content will be top-notch, I know with full certainty that the values and integrity of the company delivering the content will be in full agreement with my own. 

Information is a dime a dozen. High-quality information that is backed by science and accounts for the human experience is far more rare, and is exactly what PPA delivers.

When it comes to this stuff it’s a no-brainer, folks. It’s Brianna Battles or nothing.
- Dr. Shanté CofielD
The Movement Maestro
Hands-down, this certification course sets the highest bar and standards for health and fitness professionals seeking knowledge and implementation of pregnancy and postpartum fitness!

HEATHER WE NEED TO CHANGE THIS COPY
- Dt. Tracy Sher, PT, DPT, CSCS
I’ve never been pregnant, I’ll never be pregnant, and I know with full certainty that it’s well outside of my wheelhouse and scope to try and offer advice to those who are or have been. 

Enter, Brianna Battles. I am a service leader through and through, and my goal is not simply to find solutions for my people, but to find the BEST solutions.

 When it comes to ANYTHING pregnancy and postpartum... it’s a no-brainer, folks. It’s Brianna Battles or nothing.
- Dr. SHANTÉ Cofeld
THE MOVEMENT MAESTRO
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. 

Glute Bootcamp

Strong glutes are an important part of a body that functions well (and feels good). 
 
We'll give you 10 quick glute workouts you can add to the beginning or end of any workout. 

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. 

Stay Active throughout pregnancy with strategic and relatable programming

** Lifetime Access **

36 Weeks of Programming (VALUE: $197) 
4 workouts per week (70+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $147)
Exercise Bonuses (VALUE: $97)
36 Weeks of Programming (VALUE: $197) 
4 workouts per week
(70+ workouts total) 
(VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $147)
Exercise Bonuses (VALUE: $97)
TOTAL VALUE = $927
today's price = ONLY $197
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
I work as a CrossFit trainer but didn’t want the extra work of programming my own workouts throughout my second pregnancy. I had a lot of trust that Brianna and Heather had the right approach for me so I decided to gift the program to myself. 

I liked that it was very easy to modify for more challenging days and moderate days based on my symptoms. I’ve also been able to translate them into my home gym with limited equipment in the final trimester/weeks of pregnancy.

- Nikki L.
I wanted guidance for my workouts to help support and strengthen my body during my second pregnancy instead of winging it like I did during my first pregnancy.     

Looking back I did more harm than good during my first pregnancy in terms of my workouts. I “listened to my body and kept doing what I’ve always done” during my first pregnancy and definitely pushed myself too hard and did not scale/modify movements that I should have until it was too late.     

I paid for that postpartum and did not want to go through that again.   

This program gave me the guidance I needed and helped me know when I should be modifying or scaling back movements even if they “felt fine” in the moment.   

-Brittany B
There's NO other program that compares to this.
Become the coach Pregnant + postpartum Athletes NEED to Guide them through their training.
 get started Today!!!

** Lifetime Access **

 get started Today!!!

** Lifetime Access **

36 Weeks of Programming (VALUE: $197) 
4 workouts per week (70+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $147)
Exercise Bonuses (VALUE: $97)
36 Weeks of Programming (VALUE: $197) 
4 workouts per week
(70+ workouts total) 
(VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $147)
Exercise Bonuses (VALUE: $97)
TOTAL VALUE = $927
today's price = ONLY $197
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