Prenatal

Nine months is not a break from movement. If your pregnancy is free of contraindications and the professional following you agrees, staying active is one of the best things you can do for yourself. This programme covers all three trimesters: three gentle sessions a week plus a daily walk, with variations that adapt to the growing belly instead of chasing performance. No failure, no held breath, no impact. And after the birth, once rehab is done, the Postpartum programme takes over.

What the program includes

• 3 trimesters · 3 gentle sessions / week · All levels · approval needed
• Equipment : band · swiss ball · optional dumbbells
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Trimester 1 · Settle in (t1 · weeks 1 to 13) : Set up the routine while the body still makes it easy: three short sessions, light loads and the daily walk. Nausea and fatigue are part of the plan, every session has its reduced version.
• Trimester 2 · Adapt (t2 · weeks 14 to 27) : The belly settles in and the centre of gravity moves forward: variations become upright. No more prolonged flat-on-the-back work: bridge and dead bug give way to kneeling, inclined or standing versions, equally easy.
• Trimester 3 · Ease off (t3 · weeks 28 to 40) : Ease off without stopping: reduced ranges, supports always secured by a wall or a chair, minimal loads. Full breathing and gentle pelvic floor engagement become the first exercise of every session.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.