12 Week Prenatal and Postpartum Strength Training Program Guide

✅Two lower body days 

✅Two upper body days (chest/back and Shoulders/arms)

✅12 week calendar to track progress 

✅Reps, sets, rest times 

✅Modifications for all compound exercises 

✅45 minutes or less for each workout 

✅yellow/red flag symptoms to watch out for while pregnant or postpartum 

✅The exact method on how to progress your weights 

✅ Protein requirement calculator 

✅ Resources for proper form 

➡️Build or maintain muscle strength during pregnancy or postpartum 

➡️Pregnancy - Reduce chances of gestational diabetes/hypertension, excess body weight, low back pain, and increase energy levels while pregnant 

➡️Postpartum - Rebuild muscle strength and mass, reduce aches and pains, lose body fat/weight, improve mental health (prioritizing time for yourself)