Meet Dr. Anna Towne

• Welcome to Strong Expecting Mama!6

• What to expect with this program 4

• Meet Dr. Anna Towne

• *REQUIRED* Consent!!!

• Contraindications in Pregnancy PDF

• Equipment List

• Lesson 1: What is safe in pregnancy?2

• Equipment list Class #1

• Seated transversus abdominis marches15

• Modified all 4 belly lift with ball2

• Quadruped glute squeeze with hamstring inhibition21

• Hip thrust with ball13

Delayed 3 days

• How to use this library of videos

• SI Joint Pain

• Hip Pain

• Sciatica

• Groin Pain (aka Pubic Symphysis Dysfunction)

• Low Back Pain

• Tailbone Pain

• Round Ligament Pain

• Lightning Crotch

• Preparing for VBAC

• Rib Pain

• Vulvar Varicosities

• Hemorrhoids

Delayed 7 days

• Lesson 2- What to focus on in pregnancy2

• Equipment list Class #2

• Paraspinal release with adduction squeeze2

• Sidelying hip abduction vs wall4

• Sidelying trunk lift5

• Pelvic floor relaxation in modified child's pose/sidelying7

Delayed 14 days

• Lesson 3- How to prevent pregnancy back pain4

• Equipment list Class #3

• Modified all 4 with hand lifts vs wall6

• Paraspinal release with reverse bridge and ball squeeze

• Side plank with hip lowers modified on knee13

• Hip thrust with resistance band

Delayed 21 days

• Lesson 4- How to minimize Diastasis recti

• Equipment list Class #4

• Standing wall reach9

• Clamshell vs wall6

• Elevated front plank with ball8

• Quadruped hip extension13

Delayed 28 days

• Lesson 5- How to eliminate pelvic girdle pain 1

• Equipment list Class #5

• Paraspinal release with alternating leg lifts8

• Elevated Front plank

• Thoracic mobility in quadruped/sidelying with ball4

• Pelvic floor relaxation in squat (supported or unsupported)4

Delayed 35 days

• Lesson 6- How to prevent pelvic floor dysfunction2

• Equipment list Class #6

• Quadruped with contralateral arm and leg reach2

• Hip thrust with weight shifts

• Elevated front plank with unilateral row

• Pallof press in half-kneeling

Delayed 42 days

• Equipment List Class #7

• Half-kneeling band reverse fly

• Sidelying 1-2 leg lift

• Tall kneeling hip hinge3

• Elevated scap push-up

Delayed 49 days

• Equipment List Class #8

• Lateral bird dog

• Side plank adductor squeeze

• Standing hip hinge

• Modified child's pose with thoracic rotation

Delayed 56 days

• Equipment List Class 9

• Modified all 4 bear hold with ball

• Side plank with hip abduction6

• Quadruped glute max lift2

• Standing wall reach with balloon

Delayed 63 days

• Equipment List Class #10

• Bear hover with hand lifts

• Sidelying trunk lift with rotation

• Quadruped bird dog row

• Single leg standing wall reach

Delayed 70 days

• Equipment List Class #11

• Bear hold with balloon

• Banded hip thrust march

• Sidelying trunk lift with crunch

• Supported hip airplane

Delayed 77 days

• Equipment List Class #12

• Half kneeling pallof dumbbell press

• Side plank clamshell with resistance

• Bear plank renegade row

• Single leg hinge vs. wall

Delayed 85 days

• Equipment List Class #13

• Half kneeling woodchop

• Elevated plank knee drives

• Modified copenhagen side plank

• Bear hold shoulder taps

Delayed 92 days

• Equipment List Class #14

• 90/90 Hip Lift

• Quadruped Glute Rainbow Touches

• 90/90 Hip Thrust

• Dynamic Step Back Hinge

Delayed 99 days

• Equipment List Class #15

• Elevated Deep Core Marches

• Lateral Hip Shifts

• Ball Hamstring Curl

• Split Squat With Foam Roller Press

Delayed 106 days

• Equipment List Class #16

• Airplane with foam roller press

• Sidelying Scissor Slides

• Quadruped Hip Rotation

• Elevated Lateral Shifts

Delayed 5 days

• Labor Prep Part 1 & perineal massage 2

• Equipment List Class 17

• Quadruped rocking with outlet opening 2

• Hip flexor stretch with lat release4

• Squat with hip rocking

• Forward inversion5

Delayed 8 days

• Labor Prep Part II- Push prep10

• Equipment List Class #18

• Half Kneeling Thoracic Rotation

• Adductor Rock Backs

• Quadruped Pelvic Tilts with Internal Rotation

• Happy Baby Hold

Delayed 10 days

• Prevent Tearing

• Equipment List Class #19

• 90/90 Hip Switches

• Quadruped Hip Shifts on Block

• 90/90 Mermaid Stretch

• Puppy Pose

Delayed 12 days

• Preparing for a VBAC

• Equipment List Class #20

• Quadruped Pelvic Tilts Knee Elevated

• Tall Kneeling Rock Back Internal Rotation

• Pelvis Opening Walk

• Sidelying Half Happy Baby

Delayed 28 days

• WORLD's SHORTEST SURVEY

• What’s next?!?