Preparing soon to be prenatal mamas or early stage prenatal mamas, connecting + strengthening the transverse abdominis setting the stages for pregnancy.

EQUIPMENT: Spin Bike, Booty Band, Set of Medium Weights

A bit of speed on the bike and a whole lot of strength off the bike. In the earliest stages of pregnancy, we’ll pick up the tempo on the bike to get that heart and blood pumping. Our strength series works in all standing traditional strength training movement patterns.

EQUIPMENT: Spin Bike, Set...

In the first trimester, we’ll pick up the tempo on the bike. Our strength series is pure core control and resistance. We’ll use a resistance band to challenge the core stabilizers in varying directions.

EQUIPMENT: Spin Bike, Resistance Band

Let’s work on a bit of speed on the bike! Off the bike we’ll use dumbbells to work the back and chest in supine, while we do not feel the weight of the baby.

EQUIPMENT: Spin Bike, Set of Medium Weights (5 lbs), Set of Heavy Weights (8 lbs), Booty Band

Work towards neutral posture and form on the bike. Off the bike, we’ll challenge the core stabilizers in light upper body movement with dumbbells and resistance bands.

EQUIPMENT: Spin Bike, Set of Medium Weights (5 lbs), Booty Band

Connect with the pelvic floor and work on lifting out of the saddle in this first trimester to early stages second trimester spin bike series. In the first half of class we’ll work through moderate and hard push to challenge the heart rate in a safe way for mama and baby. In the back half of clas...

It’s all upper body when it comes to strength in this series! Stephanie takes you through an upper body accessory movement series, working functional movement patterns of the shoulder. On the bike, we’ll work through moderate, hard work, and even brief moments of breathless pushes while working t...

As we begin our prenatal journey and throughout the discourse of our first trimester we’ll begin to discover the talk test on the bike. It’s all about the climb on the bike, think heavy hills. Off the bike, we’ll work into the shoulder girdle and connect with part 1 of our CORE3 breath.

EQUIPME...

Towards the end of our first trimester, we’ll keep working on supporting the core on the bike with breath and start to gain a little foundational quad power that will help us as we progress on through pregnancy and into labor and delivery.

EQUIPMENT: Spin Bike, Set of Medium Weights (5 lbs), Se...

A bit of speed and a whole lot of strength on the bike. We’ll work towards a bit of speed on our climb and then transition down to the mat for a lower body emphasized band series. Learn to connect to the glutes and quads without gripping into the pelvic floor.

EQUIPMENT: Spin Bike, Set of Light ...

As baby continues to develop, we’ll work to connect into our CORE3 exhale on the bike to support baby belly. Off the bike, we’ll utilize the booty band to wake up the glutes without gripping into the pelvic floor.

EQUIPMENT: Spin Bike, Booty Band, Set of Medium Weights (5 lbs)

As we progress onwards in pregnancy we start to discover the talk test to keep baby and mama’s heart rate in a safe range.We’ll spend 20 minutes on the bike challenging the heart rate and tying in our CORE3 breath. We’ll pop off the bike and focus on full body compound movements, working for dept...

A bit of speed and a whole lot of strength on the bike. Learn to connect to the glutes and quads without gripping into the pelvic floor.

EQUIPMENT: Spin Bike, Set of Light Weights (3lbs).