1ST TRIMESTER

1ST TRIMESTER

Welcome to your 1st Trimester. This program is designed to educate you about your changing body while safely keeping your core strong, your body active and living pain free.

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1ST TRIMESTER
  • Welcome to your 1st Trimester!

    We are so happy you're here. Rachel guides you through a blissful sequence to connect you to your core and educate you about how you'll be progressively working out for a healthy, connected, fit pregnancy - and how the work you'll do during your pregnancy sets you up for an active birth and full...

  • Day 1: Transversus Abdominals : Activate + Integrate

    The foundation of all of your core strength lies in your TVA muscles. This sequence completely re-patterns your mind-body connection to your ab muscles, lifting your pelvic floor, freeing your low back and leaving you feeling centered.
    Props: Soft Foam Roller, Pilates Ball

  • Day 2: Re-Patterning Your Deep Core

    Laying the foundation for a completely new and free relationship to your core, we establish the landmarks, alignment and breath based abdominal activation that will set you up for success throughout your entire RM program.
    Props Used: The RM Essentials Kit

  • Establishing Pelvic Stability

    Strong, functional pelvic stability is key to an easeful pregnant body. This workout teaches you how to coordinate your glutes and core to activate well and reliably throughout the changing landscape of your pregnancy.
    Props: Soft Roller, A hand towel, Yoga Block

  • Ribs + Upper Body Sculpting w/ Breath

    Your ribcage and upper back are essential parts of your core system and some of the sneaky muscles that start to turn off early in pregnancy. This workout layers up activating your entire upper body with optional hand weights to keep your core + arms strong and sculpted. You'll breathe freely w...

  • Calibrating Your Pelvic Floor Pressure

    Gathering your TVA into activated full core strength, glute and upper body integration, this workout will quickly become one of your favorites.
    Props: Blue resistance band

  • Day 6 + 7 : TVA + Glutes

    Circling back to focus on your abs, feel how quickly your core can fire up and work for you as we challenger your glutes to work with your waist for a 360 degree, lower body workout.
    Props: Pilates Ball + Hand Towel

  • Glute + Thigh Connect

    Squats, pelvic mobility and single leg presses build to strengthen your entire lower body with ease and core integration. This sequence builds your essential balance + foundational strength.
    Props: 1 Yoga Block

  • Beginning Yoga Flow :

    Perfect for newly pregnant and postpartum mamas, this gentle yoga flow leaves you feeling open + balanced, linking your movements through your center belly. Weaving together gentle sun salutes, shoulder opening, back rotations, standing poses + hip release, you'll feel open, relaxed + embodied....

  • Deep Fascia Roll + Release

    Deploying the hard AND soft foam rollers, we begin with hands, arms and side ribs and work our way into your back, inner thighs, neck and shoulders. This will quickly become a staple in your weekly schedule.
    Props: Small hand ball, Soft foam roller, *Optional* hard roller

  • Foot Therapy

    This sequence is key to building happy, healthy, pain free feet. Using the soft ball, deep arch stretching, strengthening + mobilization, you can do this sequence as often as needed.
    Props: Soft Blue Ball

  • Hand Therapy

    This sequence is tailored for a mom's tired, painful wrists and hands. We begin with the soft ball to facilitate fascial hydration and soothe achy joints and nerves, followed up by deep stretching. Do this sequence as often as needed.
    Props: Soft Blue Ball