Train during pregnancy & game plan for postpartum –
Bundle & Save!
Add the Postpartum Athlete Training Program for just $50 (normally $149) when you buy today — total: $249 (Save $99)
THE GO-TO TRAINING PROGRAM FOR
PREGNANT ATHLETES
The 36-Week Pregnant Athlete Training Program is a workout program for pregnant athletes that combines the benefits of strength + hypertrophy training with metcons and core + pelvic floor prehab.
THE GO-TO TRAINING PROGRAM FOR
PREGNANT ATHLETES
The 36-Week Pregnant Athlete Training Program is a workout program for pregnant athletes that combines the benefits of strength + hypertrophy training with metcons and core + pelvic floor prehab.
Pregnant Athletes… You are not FRAGILE.
You are also not INVINCIBLE.
Pregnant Athletes… You are not FRAGILE.
You are also not INVINCIBLE.
Stay active throughout your pregnancy while making adjustments on behalf of your changing body, core + pelvic floor, and long-term athletic goals.
Stay active throughout your pregnancy while making adjustments on behalf of your changing body, core + pelvic floor, and long-term athletic goals.
You are adaptable, but that’s not always intuitive when it comes to your training during pregnancy.
- Your Doctors may not understand the type of fitness you’re used to doing. Saying things like: “Keep doing what you’ve always done!” Or “don’t lift over 20lbs!”
- Your coaches give you generic guidelines like: "Just listen to your body”. But what are you supposed to listen for?
- It’s easy to compare yourself to other women in your gym or online and what they did during their pregnancy. Well meaning advice or examples on social media is often shortsighted.
- Your athlete brain makes it hard to make needed modifications. Can I vs should I?
We can’t control every variable during pregnancy, but we can control our exercise approach.
You are adaptable, but that’s not always intuitive when it comes to your training during pregnancy.
- Your Doctors may not understand the type of fitness you’re used to doing. Saying things like: “Keep doing what you’ve always done!” Or “don’t lift over 20lbs!”
- Your coaches give you generic guidelines like: "Just listen to your body”. But what are you supposed to listen for?
- It’s easy to compare yourself to other women in your gym or online and what they did during their pregnancy. Well meaning advice or examples on social media is often shortsighted.
- Your athlete brain makes it hard to make needed modifications. Can I vs should I?
We can’t control every variable during pregnancy, but we can control our exercise approach.
Reviewed + Endorsed BY FEMALE HEALTH EXPERTS
I cannot say enough about how thoughtful and well put together the Pregnant Athlete training program is. As an orthopedic and pelvic health physical therapist, I love that it provides both physical and mental considerations for each week of training as the body changes throughout pregnancy, along with core and pelvic floor considerations. The workout structure is easy to follow and there are plenty of substitutions and guidance offered for movements that may not feel supportive to every woman. I will definitely be recommending this program to all my patients and friends who want to stay active during their pregnancy!
- Mindy English PT, DPT, OCS
As an Obstetrician and Gynaecologist, a powerlifter myself and now a pregnant athlete I found Brianna’s Pregnant Athlete program empowered me to know exactly what I could do and when. It gives the information you need to understand so you can modify for yourself, and if you literally just want a program you can take with you to the gym or give to your coach/trainer, this program is with you week by week. I signpost and recommend my patients and athletes to The Pregnant Athlete Program during their pregnancies.
- Dr. Lamia Zafrani, MBChB, MRes, MFH, MRCOG
In case we haven't met,
let me introduce myself...
Hi, I'm Brianna Battles!
I started Pregnancy & Postpartum Athleticism in 2014, early postpartum with my first son. As a career strength and conditioning coach, it wasn’t until I became a mother that I realized how much athletes like myself were overlooked and misunderstood in the fitness industry. I shifted my career path into specializing in coaching pregnant and postpartum athletes, and since then, it’s evolved into a globally recognized movement and brand that has certified over 5,000 coaches around the world.
My personal belief and brand mission is that “athleticism does not end when motherhood begins.” I live this. I coach this. I teach how this is accomplished.
MS Coaching
BS Kinesiology
NSCA - CSCS
Reviewed + Endorsed BY FEMALE HEALTH EXPERTS
I cannot say enough about how thoughtful and well put together the Pregnant Athlete training program is. As an orthopedic and pelvic health physical therapist, I love that it provides both physical and mental considerations for each week of training as the body changes throughout pregnancy, along with core and pelvic floor considerations. The workout structure is easy to follow and there are plenty of substitutions and guidance offered for movements that may not feel supportive to every woman. I will definitely be recommending this program to all my patients and friends who want to stay active during their pregnancy!
- Mindy English PT, DPT, OCS
As an Obstetrician and Gynaecologist, a powerlifter myself and now a pregnant athlete I found Brianna’s Pregnant Athlete program empowered me to know exactly what I could do and when. It gives the information you need to understand so you can modify for yourself, and if you literally just want a program you can take with you to the gym or give to your coach/trainer, this program is with you week by week. I signpost and recommend my patients and athletes to The Pregnant Athlete Program during their pregnancies.
- Dr. Lamia Zafrani, MBChB, MRes, MFH, MRCOG
In case we haven't met,
let me introduce myself...
Hi, I'm Brianna Battles,
A FORMER ATHLETE TURNED COACH, MOTHER, VERSATILE ATHLETE, EDUCATOR AND ENTREPRENEUR
I started the Pregnancy & Postpartum Athleticism in 2014, early postpartum with my first son. As a career strength and conditioning coach, it wasn’t until I became a mother that realized how much athletes like myself were overlooked and misunderstood in the fitness industry. I shifted my career path into specializing in coaching pregnant and postpartum athletes, and since then, it’s evolved into a globally recognized movement and brand that has certified over 5,000 coaches around the world.
My personal and business mission is that “athleticism does not end when motherhood begins.” I live this. I coach this. I teach how this is accomplished.
MS Coaching
BS Kinesiology
NSCA - CSCS
Intention Now, Intensity Later
Intention Now, Intensity Later
INTRODUCING...
The Pregnant Athlete Training Program is a strength & conditioning
program for women who want safe + effective workouts for pregnancy.
INTRODUCING...
The Pregnant Athlete Training Program is a strength & conditioning
program for women who want safe + effective workouts for pregnancy.
THIS PROGRAM IS PERFECT FOR:
- CrossFitters
- Barbell Athletes
- Professional Athletes
- Fire, Military, Police, EMS Athletes
- Gym Girlies
- Endurance athletes who want to lift more now
- Coaches who don't want to coach themselves
- Anyone managing or wanting to preserve their core + pelvic floor symptoms
- Someone who wants a program that provides a fun combo of strength hypertrophy (building muscle) and metcons (metabolic conditioning)
THIS PROGRAM IS PERFECT FOR:
- CrossFitters
- Barbell Athletes
- Professional Athletes
- Fire, Military, Police, EMS Athletes
- Gym Girlies
- Endurance athletes who want to lift more now
- Coaches who don't want to coach themselves
- Anyone managing or wanting to preserve their core + pelvic floor symptoms
- Someone who wants a program that provides a fun combo of strength hypertrophy (building muscle) and metcons (metabolic conditioning)
WHAT'S INCLUDED?
FOUNDATION SERIES
It's not just what you're doing, it's how you're doing it.
Which is why we provide so much more than just the program itself.
In our foundation series, we’ll walk you through the basics of breath, pressure management, and help you understand your tendencies in order to set you up for success.
In addition, our coaching demos walk you through all the fundamental movements, with adjustments that will help you as your pregnancy progresses and symptoms come up.
WARM UP SERIES
Before you jump into the day's workout, you’ll want to warm up.
We give you warm ups appropriate for the day’s training stimulus, which are also appropriate for all stages of pregnancy.
So, whether you're in your first trimester or gearing up for labor, you'll always have a relevant warm up.
THE WORKOUT PROGRAM
This workout program includes 36 weeks of workouts with 3-4 workouts each week. The programming changes week to week and all the modifications you need are already built in.
Workouts range from 15-45 minutes and include a mix of strength and conditioning. We have considered volume, load, intensity, and overall training routine for you, adjusting for each week of pregnancy. You can trust that what you’re doing is right for right now.
THE TRAINING PLAN
This is your sample workout calendar. We’ll tell you exactly what to do each day, but of course you can adjust as needed to accommodate your schedule.
VIDEO DEMOS
Each exercise has a video demo showing the exercise and form. Plus, we give you coaching demos that show breath, positional, and other adjustments to consider as your pregnancy progresses.
THE PREHAB SERIES
Prehab is short for pre-habilitation. We incorporate the prehab exercises at the beginning of each training to not only serve your changing body now, but also prepare your body for the changes that are coming, prepping you for birth and postpartum in the process.
AT-HOME WORKOUT OPTIONS
We've also included 100+ Limited Equipment workout options for days you can’t make it to the gym or need something quick and easy.
THE BIRTH PREP SERIES
Brand new to the program! Birth prep exercises with instructions and videos in collaboration with Mindy English, a pelvic floor PT. These movements can be done as a standalone but the exercises are also woven into each strength day in the prehab and cooldown sections.
WHAT'S INCLUDED?
FOUNDATION SERIES
It's not just what you're doing, it's how you're doing it.
Which is why we provide so much more than just the program itself.
In our foundation series, we’ll walk you through the basics of breath, pressure management, and help you understand your tendencies in order to set you up for success.
In addition, our coaching demos walk you through all the fundamental movements, with adjustments that will help you as your pregnancy progresses and symptoms come up.
WARM UP SERIES
Before you jump into the day’s workout, you’ll want to warm up.
We give you warm ups appropriate for the day’s training stimulus, which are also appropriate for every stage of pregnancy.
So, whether you're in your first trimester or gearing up for labor, you'll always have a relevant warm up to get your training session started, while also helping you prepare the core and pelvic floor for the demands of movement, training, and the changing needs of your body throughout pregnancy.
THE WORKOUT PROGRAM
This workout program includes 36 weeks of workouts with 3-4 workouts each week. The programming changes week to week and all the modifications you need are already built in.
Workouts range from 15-45 minutes and include a mix of strength and conditioning. We have considered volume, load, intensity, and overall training routine for you, adjusting for each week of pregnancy. You can trust that what you’re doing is right for right now.
THE TRAINING PLAN
This is your sample workout calendar. We’ll tell you exactly what to do each day, but of course you can adjust as needed to accommodate your schedule.
VIDEO DEMOS
Each exercise has a video demo showing the exercise and form. Plus, we give you coaching demos that show breath, positional, and other adjustments to consider as your pregnancy progresses.
THE PREHAB SERIES
Prehab is short for pre-habilitation. We incorporate the prehab exercises at the beginning of each training to not only serve your changing body now, but also prepare your body for the changes that are coming, prepping you for birth and postpartum in the process.
AT-HOME WORKOUT OPTIONS
We've also included 100+ Limited Equipment workout options for days you can’t make it to the gym or need something quick and easy.
THE BIRTH PREP SERIES
Brand new to the program! Birth prep exercises with instructions and videos in collaboration with Mindy English, a pelvic floor PT. These movements can be done as a standalone but the exercises are also woven into each strength day in the prehab and cooldown sections.
Sample Workout
Wondering what a workout actually looks like?
Give it a try! Each day consists of:
- Warm up series (not pictured)
- Prehab
- Strength Sets
- Metcon/Circuit
- Stretching (Optional)
Equipment Needed
- Barbell (with plates)
- Light + Heavy Dumbbells
- Mini Resistance Band
- Long Resistance Band
- Medicine Ball or Slam Ball
- Kettlebell
- Piece of Cardio Equipment(Rower, Treadmill, Bike etc.)
- Rings or TRX
Sample Workout
Wondering what a workout actually looks like?
Give it a try! Each day consists of:
- Warm up series (not pictured)
- Prehab
- Strength Sets
- Metcon/Circuit
- Stretching (Optional)
Equipment Needed
- Barbell (with plates)
- Light + Heavy Dumbbells
- Mini Resistance Band
- Long Resistance Band
- Medicine Ball or Slam Ball
- Kettlebell
- Piece of Cardio Equipment(Rower, Treadmill, Bike etc.)
- Rings or TRX
Athletes Who Have Used +
Trusted The Pregnant Athlete
Athletes Who Have Used +
Trusted The Pregnant Athlete
It's Never Too Late To Make Adjustments To Your Workouts.
Already In Your 2nd Or 3rd Trimester? Now Is The Perfect Time To Get Started.
It's Never Too Late To Make Adjustments To Your Workouts.
Already In Your 2nd Or 3rd Trimester? Now Is The Perfect Time To Get Started.
The Most Effective Way To Recover And Progress Exercise Postpartum Is
By Adjusting Your Training In Pregnancy.
The Most Effective Way To Recover And Progress Exercise Postpartum Is
By Adjusting Your Training In Pregnancy.
Plus get These bonuses:
Lifting Breakdowns
Here we give you more guidance on exactly HOW to adjust several of the most common compound lifts and exercises. In these movement deep dives we cover breath, position, and adjustments to make for exercises like the back squat, front squat, deadlift, kettlebell swing, and more.
Modification Checklist
Our program has all the modifications built in for you. However, we provide you with 32 substitutions for common exercises to use if you pop into a regular fitness class or need ideas to help accommodate specific adjustments for your body.
36 Weeks of Programming (VALUE: $247)
3-4 workouts per week (130+ workouts total) (VALUE: $247)
Workout Calendars (VALUE: $47)
App Access via Train Heroic (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $197)
Exercise Bonuses (VALUE: $97)
Plus get These bonuses:
Lifting Breakdowns
Here we give you more guidance on exactly HOW to adjust several of the most common compound lifts and exercises. In these movement deep dives we cover breath, position, and adjustments to make for exercises like the back squat, front squat, deadlift, kettlebell swing, and more.
Modification Checklist
Our program has all the modifications built in for you. However, we provide you with 32 substitutions for common exercises to use if you pop into a regular fitness class or need ideas to help accommodate specific adjustments for your body.
36 Weeks of Programming (VALUE: $247)
3-4 workouts per week (130+ workouts total) (VALUE: $247)
Workout Calendars (VALUE: $47)
App Access via Train Heroic (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
At-Home Workouts Included (VALUE: $197)
Exercise Bonuses (VALUE: $97)
frequently asked questions
Yes! Most of the adjustments to strategy and training happen after the 20-week mark anyway, and that's still months and months of training to navigate. The second half of your pregnancy is truly when you need the MOST support. Plus, you have lifetime access to the program and can use it with future pregnancies.
Yes! Our workouts are specific to each week in pregnancy. CLICK HERE TO SEE A SAMPLE WORKOUT FROM WEEK 6.
This program is best completed at a gym, so you have full access to a range of equipment. You will need: dumbbells, barbell, resistance bands, med ball, kettlebell, bench, exercise bike, and rower. The program does include 32 weeks of home workouts as well for days when you can't make it to the gym. Those workouts will require dumbbells, a kettlebell and resistance bands.
The workouts are provided in a printable PDF and can be accessed via web browser and inside the Train Heroic app.
Yes! Bring your workout to your gym and do it alongside your friends and community members.
If you have unique considerations specific to your pregnancy, we recommend you consult with a Pregnancy and Postpartum Athleticism Coach. Find one in your area here (remote options available).
You get unlimited, ongoing access to the program for as long as it is available. You will receive an email anytime there are updates made to the program.
There's NO other program that compares to this.
There's NO other program that compares to this.
