8 Week Pre-Natal Strength Program - Strong as a Mother

STRONG AS A MOTHER 1- PRENATAL

StrongSelves Prenatal Strength and Empowerment Program

Overview: Our StrongSelves Prenatal Program is designed to support expectant mothers in building strength, enhancing mobility, and preparing mentally and physically for the journey of childbirth and motherhood. This program creates a safe and nurturing environment to address common fears and insecurities while promoting overall well-being.

Schedule:

• Frequency: Twice a week
• Schedule: Tuesdays and Thursdays, 9:45 AM - 10:45 AM
• Duration: 8 weeks

Program Structure: Each 60-minute session includes:

1. Warm-Up (10 minutes): Gentle exercises to prepare the body and promote relaxation.
2. Strength and Mobility Training (40 minutes): Safe, pregnancy-friendly movements designed to enhance strength, stability, and flexibility using a progressive overload system.
3. Growth Mindset Component (10 minutes): Hands-on activities addressing prenatal fears, insecurities, and mental preparation for motherhood.

Program Principles:

1. Progressive Overload: Gradual increase in intensity tailored to prenatal needs.
2. Mind-Body Connection: Focus on physical preparation and mental readiness.
3. Community Support: A safe space to connect with other expectant mothers.

Logistics:

• Equipment: Resistance bands, light dumbbells, mats, and mirrors (provided).
• Class Size: Maximum of 6 participants per group.
• Cost: $1,099 per 8-week program (includes materials).

Host or Publisher Strongselves Fitness Studio