A complete pregnancy workout program (that's done at home) to keep you feeling strong, keep you moving safely, and changing along with your body.
A complete pregnancy workout program (that's done at home) to keep you feeling strong, keep you moving safely, and changing along with your body.
Pregnant Athletes… You are not FRAGILE.
You are also not INVINCIBLE.
Pregnant Athletes… You are not FRAGILE.
You are also not INVINCIBLE.
As Seen On:
As Seen On:
Staying active throughout your pregnancy doesn't have to mean daily trips to the gym.
You can train at home while making adjustments on behalf of your changing body, core + pelvic floor, and long-term athletic goals.
Staying active throughout your pregnancy doesn't have to mean daily trips to the gym.
You can train at home while making adjustments on behalf of your changing body, core + pelvic floor, and long-term athletic goals.
TRUTH: Most guidance for active pregnant athletes is shortsighted and outdated.
- 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 and what they did during their pregnancy. Well meaning advice or examples on social media are often shortsighted.
- You might be hearing "healthy mother, healthy baby"... could they be any more vague?
- 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.
We can also control who we take guidance from.
TRUTH: Most guidance for active pregnant athletes is shortsighted and outdated.
- 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 and what they did during their pregnancy. Well meaning advice or examples on social media are often shortsighted.
- You might be hearing "healthy mother, healthy baby"... could they be any more vague?
- 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.
We can also control who we take guidance from.
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
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
Read The Wins Our Clients Are Having...
Intention Now, Intensity Later
Intention Now, Intensity Later
INTRODUCING...
The Pregnant Athlete At-Home 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)
INTRODUCING...
The Pregnant Athlete At-Home 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)
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.
THE WORKOUT PROGRAM
This workout program includes 32 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 PROGRAM
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.
BIRTH PREP SERIES
Brand new to the program! Birth prep exercises with instructions and videos in collaboration with 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 32 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 PROGRAM
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.
BIRTH PREP SERIES
Brand new to the program! Birth prep exercises with instructions and videos in collaboration with 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.
REVIEWED & ENDORSED BY A PELVIC HEALTH PT
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
REVIEWED & ENDORSED BY A PELVIC HEALTH PT
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
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.
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
- Light + Heavy Dumbbells
- Mini Resistance Band
- Long Resistance Band
- Kettlebell
- A Bench (or something to step up on)
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.
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
- Light + Heavy Dumbbells
- Mini Resistance Band
- Long Resistance Band
- Kettlebell
- A Bench (or something to step up on)
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.
Lifting Breakdowns
Here we give you more guidance on exactly HOW to adjust several of the most common lifts and exercises. In these movement deep-dives we cover breath, position, and adjustments to make for exercises like squats, deadlifts, 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.
Plus get These bonuses:
Lifting Breakdowns
Here we give you more guidance on exactly HOW to adjust several of the most common lifts and exercises. In these movement deep-dives we cover breath, position, and adjustments to make for exercises like squats, deadlifts, 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.
Get Started Now!
32 Weeks of Programming (VALUE: $197)
3-4 workouts per week (100+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47)
App Access (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
Exercise Bonuses (VALUE: $97)
Total Value = $927
TODAY'S PRICE = ONLY $129
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.
This program can be completed at home with limited equipment. Ideally, you will need dumbbells, resistance bands, a kettlebell and a bench or something to step up on.
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.
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 9.
This program can be completed at home with limited equipment. Ideally, you will need dumbbells, resistance bands, a kettlebell and a bench or something to step up on.
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.
I love that the workouts are short; I am in grad school so I do have a lot on my plate. I love that there are videos showing me how to complete exercises I am unfamiliar with, especially the ones adapted for a belly.
I really like the program I feel great after the workouts and I feel I am staying strong and healthy. I hope to have a great labor and delivery and I can't wait each week for new routines from my program!
- Casey H.
Love the simplicity of the programming and how it is broken down for each stage of pregnancy. Also, love it has some guidance at the beginning to help if you’d like to do another workout outside of the programming.
Thank you for putting this together. It helped so much especially with gyms being closed.
- Haley M.
I’m loving the At Home training program! It’s so nice to have workouts that are challenging but also appropriate and modified for each phase of my pregnancy.
I never have to wonder if a movement is safe for me to be doing because I trust these ladies as experts in this field. And I love the video explanations of the movements. The cues are clear and helpful, so I always feel confident in what I’m doing. I’d absolutely recommend this program to any of my friends!
- Laura C.
I love that the workouts are short; I am in grad school so I do have a lot on my plate. I love that there are videos showing me how to complete exercises I am unfamiliar with, especially the ones adapted for a belly.
I really like the program I feel great after the workouts and I feel I am staying strong and healthy. I hope to have a great labor and delivery and I can't wait each week for new routines from my program!
- Casey H.
Love the simplicity of the programming and how it is broken down for each stage of pregnancy. Also, love it has some guidance at the beginning to help if you’d like to do another workout outside of the programming.
Thank you for putting this together. It helped so much especially with gyms being closed.
- Haley M.
I’m loving the At Home training program! It’s so nice to have workouts that are challenging but also appropriate and modified for each phase of my pregnancy.
I never have to wonder if a movement is safe for me to be doing because I trust these ladies as experts in this field. And I love the video explanations of the movements. The cues are clear and helpful, so I always feel confident in what I’m doing. I’d absolutely recommend this program to any of my friends!
- Laura C.
There's NO other program that compares to this.
There's NO other program that compares to this.
Get Started Now!
32 Weeks of Programming (VALUE: $197)
3-4 workouts per week (100+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47)
App Access (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
Exercise Bonuses (VALUE: $97)
Get Started Now!
32 Weeks of Programming (VALUE: $197)
3-4 workouts per week (100+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47)
App Access (VALUE: $47)
Demonstration Videos for Each Movement (VALUE: $195)
Exercise Bonuses (VALUE: $97)
Total Value = $780
TODAY'S PRICE = ONLY $129
