Mackenzie's 12 Week Birth Prep Program
Mackenzie’s 12-week Birth Prep Program is here for all expecting mamas!
This program will help lengthen the pelvic floor for birth, relax the pelvic floor and release tension, work the lower, middle and top pelvic levels, promote uterine balance, increase mobility to help baby engage, create space for the baby to rotate properly, release the posterior pelvic floor and open the pelvic outlet.
Birthing a baby requires your pelvic floor and baby’s positioning to be just right. This program is designed to help expecting moms prepare for natural birth, and in a cesarean, help to stay flexible and mobile in your legs and pelvic floor, prevent prolapse, and bladder concerns after birth. This program is designed to be done with little equipment to make it easily accessible for all moms. If performing at home you will need: a thick book or curb on a sidewalk, a chair, an exercise ball and light dumbbells are optional. If coming into the gym you will need: a bench, an exercise ball, and a 45 lb free weight for stepping on and off. Dumbbells are also optional here.
As each week goes on, reps and sets will increase, however intensity of the exercises decrease and in the last 3 weeks focus more on stretching and diaphragmatic breathing, and less bending at the hips.
Precautions: if you have been diagnosed with preeclampsia, hypertension, or any other diagnosis that requires you to be cleared by a doctor, please do so before performing this program. If you begin to experience hip or low back pain that does not subside with proper static stretching, please stop the program and consult your doctor, OB, or midwife.
Purchase the program here and you will be sent a link to your email address to download the program! Let’s get to work!
Mackenzie’s 12-week Birth Prep Program is here for all expecting mamas!
This program will help lengthen the pelvic floor for birth, relax the pelvic floor and release tension, work the lower, middle and top pelvic levels, promote uterine balance, increase mobility to help baby engage, create space for the baby to rotate properly, release the posterior pelvic floor and open the pelvic outlet.
Birthing a baby requires your pelvic floor and baby’s positioning to be just right. This program is designed to help expecting moms prepare for natural birth, and in a cesarean, help to stay flexible and mobile in your legs and pelvic floor, prevent prolapse, and bladder concerns after birth. This program is designed to be done with little equipment to make it easily accessible for all moms. If performing at home you will need: a thick book or curb on a sidewalk, a chair, an exercise ball and light dumbbells are optional. If coming into the gym you will need: a bench, an exercise ball, and a 45 lb free weight for stepping on and off. Dumbbells are also optional here.
As each week goes on, reps and sets will increase, however intensity of the exercises decrease and in the last 3 weeks focus more on stretching and diaphragmatic breathing, and less bending at the hips.
Precautions: if you have been diagnosed with preeclampsia, hypertension, or any other diagnosis that requires you to be cleared by a doctor, please do so before performing this program. If you begin to experience hip or low back pain that does not subside with proper static stretching, please stop the program and consult your doctor, OB, or midwife.
Purchase the program here and you will be sent a link to your email address to download the program! Let’s get to work!
Mackenzie’s 12-week Birth Prep Program is here for all expecting mamas!
This program will help lengthen the pelvic floor for birth, relax the pelvic floor and release tension, work the lower, middle and top pelvic levels, promote uterine balance, increase mobility to help baby engage, create space for the baby to rotate properly, release the posterior pelvic floor and open the pelvic outlet.
Birthing a baby requires your pelvic floor and baby’s positioning to be just right. This program is designed to help expecting moms prepare for natural birth, and in a cesarean, help to stay flexible and mobile in your legs and pelvic floor, prevent prolapse, and bladder concerns after birth. This program is designed to be done with little equipment to make it easily accessible for all moms. If performing at home you will need: a thick book or curb on a sidewalk, a chair, an exercise ball and light dumbbells are optional. If coming into the gym you will need: a bench, an exercise ball, and a 45 lb free weight for stepping on and off. Dumbbells are also optional here.
As each week goes on, reps and sets will increase, however intensity of the exercises decrease and in the last 3 weeks focus more on stretching and diaphragmatic breathing, and less bending at the hips.
Precautions: if you have been diagnosed with preeclampsia, hypertension, or any other diagnosis that requires you to be cleared by a doctor, please do so before performing this program. If you begin to experience hip or low back pain that does not subside with proper static stretching, please stop the program and consult your doctor, OB, or midwife.
Purchase the program here and you will be sent a link to your email address to download the program! Let’s get to work!