SPECIALTY GROUPS
PERINATAL SAFE MOVES
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**All moves are safe in Trimester 1 pending how client feels. Moving into Trimester 2 these Center Core moves are your go to’s:
Wheelbarrow
Carriage Wheelbarrow
Cobra
Carriage Wheelbarrow
Saw
Scoop
Mini Scoop
Starfish High Bar Plank Crunch
Carriage Super Crunch (elbows on carriage)
Heavy Plank Crunch (knees)
Resistance Plank (knees)
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**All moves are safe in Trimester 1 pending how client feels. Moving into Trimester 2 these Cardio Core moves are your go to’s:
Push-Ups
Army Crawl
Shoulder Taps
Arm Reaches
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**All moves are safe in Trimester 1 pending how client feels. Moving into Trimester 2 these Oblique moves are your go to’s with (*) moves having slight video variations:
Twisted Wheelbarrow (*)
Carriage Twisted Wheelbarrow (*)
Twisted Cobra (*)
Carriage Twisted Cobra (*)
Twisted Saw (*)
Carriage Twisted Saw (*)
Side Plank
Carriage Side Plank
Bird Dog (done at the front either platform or carriage facing)
Oblique Sweep
Froggy Kicks
Mermaid
Carriage Mermaid
Bicycle Twist ((*) no twist)
Carriage Bicycle Twist ((*) no twist)
Kneeling Torso Twist (*)
Tailbone Chest Fly Twist (no twist - chest focus - criss cross legs)
Lunging Torso Twist (no twist same mod as Kneeling Torso Twist)
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**All moves are safe in Trimester 1 pending how client feels. Moving into Trimester 2 these Lunge moves are your go to’s:
Platform Lunge + Variations
Carriage Lunge + Variations
Floor Lunge + Variations
Front Lunge + Variations
Heavy Front Lunge + Variations
Runners Lunge
Stationary Lunge
Hip Lunge
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**All moves are safe in Trimester 1 pending how client feels. Moving into Trimester 2 these Leg moves are your go to’s:
GLUTES
Bungee + Variations
Spider Kicks
Donkey Kicks
Side Leg Press
Footstrap Side Leg Press
Hip Thrusters
Standing Kickbacks
ABDUCTORS
Standing Outer Thighs
Skating
Side Kicks
Karate Kicks
Abductor Bungee
ADDUCTORS
Inner Thigh Lunge (with caution)
Seated Inner Thighs
Standing Inner Thighs (with caution)
Back Carriage Captain (with caution)
Back Platform Captain (with caution)
HAMSTRINGS
Hamstring Curls
Carriage Hamstring Curls
Kneeling SL Hamstring Curl (with caution)
Single Leg Squat
Bungee Hamstring Curls
SL Deadlifts (with secondary toe down vs floating leg)
Heavy Deadlifts
QUADS
Pistol Squats
Wall Sits
Squats (with pole)
Heavy Squats
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**All moves are safe in Trimester 1 pending how client feels. Moving into Trimester 2 AVOID these arm moves:
AVOID:
Swimmer
Lying Bicep Curl
Lying Tricep Press
Preacher Curl
SIT CROSS LEGGED:
Tailbone Chest Fly
Rear Delt Chest Fly
Tailbone Bicep Curl
REMOVE CRUNCHES FROM:
Heavy Bicep Curl
Carriage Row
TIPS & TRICKS
Isometric holds are fantastic to strengthen the body including the core during and after pregnancy
Remember during pregnancy, the muscles, joints and ligaments are stretching to accommodate the growing baby. Encourage clients to limit their range of motion to help alleviate any discomfort and pressure in any exercises, especially lunges and inner thighs
Remind clients that Core (LP) is a low impact exercise method; low impact workouts are incredible for perinatal clients
Our workout is also a strength training workout which is also highly recommended during pregnancy