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Strong Expecting Mama

  • Course
  • 131 Lessons

Learn more about the program on new website: https://strongcoremama.com/strong-expecting-mama

Contents

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Program Introduction

Welcome to Strong Expecting Mama!
Preview
What to expect with this program
Preview
Meet Dr. Anna Towne
Preview
*REQUIRED* Consent!!!
Contraindications in Pregnancy PDF
Equipment List
Preview

Foundation phase - Class 1

Lesson 1: What is safe in pregnancy?
Equipment list Class #1
Seated transversus abdominis marches
Modified all 4 belly lift with ball
Quadruped glute squeeze with hamstring inhibition
Hip thrust with ball

Pregnancy Pain and Symptom video library

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

Foundation phase - Class 2

Lesson 2- What to focus on in pregnancy
Equipment list Class #2
Paraspinal release with adduction squeeze
Sidelying hip abduction vs wall
Sidelying trunk lift
Pelvic floor relaxation in modified child's pose/sidelying

Foundation phase - Class 3

Lesson 3- How to prevent pregnancy back pain
Equipment list Class #3
Modified all 4 with hand lifts vs wall
Paraspinal release with reverse bridge and ball squeeze
Side plank with hip lowers modified on knee
Hip thrust with resistance band

Foundation phase - Class 4

Lesson 4- How to minimize Diastasis recti
Equipment list Class #4
Standing wall reach
Clamshell vs wall
Elevated front plank with ball
Quadruped hip extension

Build phase - Class 5

Lesson 5- How to eliminate pelvic girdle pain
Equipment list Class #5
Paraspinal release with alternating leg lifts
Elevated Front plank
Thoracic mobility in quadruped/sidelying with ball
Pelvic floor relaxation in squat (supported or unsupported)

Build phase - Class 6

Lesson 6- How to prevent pelvic floor dysfunction
Equipment list Class #6
Quadruped with contralateral arm and leg reach
Hip thrust with weight shifts
Elevated front plank with unilateral row
Pallof press in half-kneeling

Build phase - Class 7

Equipment List Class #7
Half-kneeling band reverse fly
Sidelying 1-2 leg lift
Tall kneeling hip hinge
Elevated scap push-up

Build phase - Class 8

Equipment List Class #8
Lateral bird dog
Side plank adductor squeeze
Standing hip hinge
Modified child's pose with thoracic rotation

Strength phase - Class 9

Equipment List Class 9
Modified all 4 bear hold with ball
Side plank with hip abduction
Quadruped glute max lift
Standing wall reach with balloon

Strength phase - Class 10

Equipment List Class #10
Bear hover with hand lifts
Sidelying trunk lift with rotation
Quadruped bird dog row
Single leg standing wall reach

Strength phase - Class 11

Equipment List Class #11
Bear hold with balloon
Banded hip thrust march
Sidelying trunk lift with crunch
Supported hip airplane

Strength phase- Class 12

Equipment List Class #12
Half kneeling pallof dumbbell press
Side plank clamshell with resistance
Bear plank renegade row
Single leg hinge vs. wall

Endurance phase- Class 13

Equipment List Class #13
Half kneeling woodchop
Elevated plank knee drives
Modified copenhagen side plank
Bear hold shoulder taps

Endurance phase - Class 14

Equipment List Class #14
90/90 Hip Lift
Quadruped Glute Rainbow Touches
90/90 Hip Thrust
Dynamic Step Back Hinge

Endurance phase - Class 15

Equipment List Class #15
Elevated Deep Core Marches
Lateral Hip Shifts
Ball Hamstring Curl
Split Squat With Foam Roller Press

Endurance phase- Class 16

Equipment List Class #16
Airplane with foam roller press
Sidelying Scissor Slides
Quadruped Hip Rotation
Elevated Lateral Shifts

Birth prep- Class 17

Labor Prep Part 1 & perineal massage
Equipment List Class 17
Quadruped rocking with outlet opening
Hip flexor stretch with lat release
Squat with hip rocking
Forward inversion

Birth prep- Class 18

Labor Prep Part II- Push prep
Equipment List Class #18
Half Kneeling Thoracic Rotation
Adductor Rock Backs
Quadruped Pelvic Tilts with Internal Rotation
Happy Baby Hold

Birth prep- Class 19

Prevent Tearing
Equipment List Class #19
90/90 Hip Switches
Quadruped Hip Shifts on Block
90/90 Mermaid Stretch
Puppy Pose

Birth prep- Class 20

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

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