PRENATAL + POST PARTUM IN 30
To ensure safety, it is always best to go to your specific trimester page.
BASS
lower body, barre + pilates
Pre 2 3; Post 2 3 - few safe for Post 1, read carefully
CHISEL
heavy + LT weights, barre-less (USE A BARRE UNLESS 3RD TRI POST) + pilates
Pre 2 3; Post 2 3
P + P IN 30 CHISEL
CLASSIQUE
total body, ballet, pilates + yoga
Pre 2; Post 3
DEFINE
low impact, total body barre, lt weights + pilates
Pre 2 3; Post 1 2 3
P+P IN 30 DEFINE
SIGNATURE
total body barre, HIIT (NEVER DO UNLESS 3RD TRI POST), LT weights + pilates
if a specialty LIIT class, you may do
Pre 2 3; Post 2 3
P + P IN 30 SIGNATURE
SPECIAL
anything goes ;)
Pre 2 3; Post 2 3 - 1 safe for Post 1, read carefully
MODIFICATIONS/CUES GIVEN
Lower Body focus, Barre + Pilates.
Hydrate: at least 4oz of water every 15 min of movement.
Watch heartrate. 8lb max behind knee.
Pre 2nd: take breaks as you need
Pre 3rd: take many breaks, do not lie on your back for long amounts of time + do not plie/lunge as low
Post 2nd: take many breaks + do not plie/lunge as low ; hydrate more if breastfeeding
Post 3rd: you may start incorporating the HIIT; start to push yourself; hydrate more if breastfeeding
diastasis recti safe as long as you know how to manage abdominal pressure - watch 101 Breathwork + Abdominal Engagement.
Equipment:
sm pilates stability ball
miniband
barre or chair or broom
opt ankleweights