Prenatal/Postpartum Program

Prenatal/Postpartum Program

5 Seasons

Disclaimer: this program is not intended to be or replace physical therapy. By participating in this program, you agree that you have authorization from your doctor.
This program is divided into three categories:
- Prenatal first trimester
- Prenatal second/third trimester
- Postnatal
Feel free to jump in at any time during your pregnancy journey! You can also supplement any of these classes from our "Prenatal" category, or take the modifications you learn in these classes and apply them into the regular live classes. Drop any questions you have in the comments of the videos!

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Prenatal/Postpartum Program
  • 2nd/3rd Trimester Lower Body Build: Quads & hamstrings

    Episode 1

    Equipment:
    - Box / step / pillows for hamstring curl set-up
    - Chair
    - Pillows for elevating supine position on your back
    - Loop band (or tie long resistance band)
    - Rolled up towel
    - Weights (I'm using a 25 for hamstring curls, 12s for wall sits, and 10lb weights for underneath heels for siss...

  • 2nd/3rd Trimester Upper Body Build: Deltoids & biceps

    Episode 2

    Equipment:
    -Moderate Weights (I'm using 15s)
    -Light Weights (I'm using 5s)
    -Stack of pillows

    Playlist (explicit): https://open.spotify.com/playlist/6OmtG5FaBLskQbGDiJI4NU?si=5db1b192a162491c

  • 2nd/3rd Trimester Meditation

    Episode 3

    Equipment:
    -Meditation pillow, mat, or blanket. All optional :)

    Playlist: https://open.spotify.com/playlist/70G0IufyBLxXWy8c6G0Wwm?si=5cb0b737e1614b8b

    Instagram: @payton.busker

  • 2nd/3rd Trimester Burn: Abs & back

    Episode 4

    Equipment:
    - Small Pilates ball or rolled up towel / pillow
    - Long resistance band
    - Light hand weights (I have a 5 and a 3)
    - Pillows to lay supine if laying back on elbows is not comfortable

    Spotify: (optional)
    https://open.spotify.com/playlist/0j7ULFCfBoCcD7KoVzPdVK?si=5Yx9GmDMQKOAl5jQdNSecg

  • 2nd/3rd Trimester Barre: Inner & outer thighs

    Episode 5

    Equipment:
    - Long resistance band
    - Small Pilates ball or rolled up towel / pillow
    - Pillows to elevate supine position

    Spotify: (optional)
    https://open.spotify.com/playlist/0j7ULFCfBoCcD7KoVzPdVK?si=7xcOl9CrQZmHSECUs25xYw

  • Prenatal Flow 2

    Episode 6

    This prenatal flow is suitable for all trimesters and focused on standing and stabilizing movements.

    Equipment
    - 2 yoga blocks
    - A thick blanket (or beach towel)
    - A firm pillow or bolster

  • 2nd/3rd Trimesters Full Body Build: Glutes, triceps, upper back

    Episode 7

    Equipment:
    - 1 Moderate weight (I’m using a 15)
    - Long Resistance Band

    Playlist (explicit): https://open.spotify.com/playlist/4ejgVvXzp9oGqAf2zsv7ar?si=65f76b5b8c3c433b

    Instagram: @payton.busker