Introduction
Diaphragmatic Breathing
The Pelvic Floor
Physiological Changes During Pregnancy
Pregnancy Myths
Pregnancy Terminology
Stretches / Dynamic Movements Part 1
Stretches / Dynamic Movements Part 2
The Elevated Supine Position
Core Activation Exercises in the Elevated Supine Position Part 1
Core Activation Exercises in the Elevated Supine Position Part 2
Core Activation Exercises Sitting
Four Point Kneeling Core Exercises Part 1
Four Point Kneeling Core Exercises Part 2
Planks Exercises Part 1
Plank Exercises Part 2
Side Lying Glutes Part 1
Side Lying Glutes Part 2
Four Point Kneeling Glute Exercises
Kneeling Side Kick Exercises
Standing Glutes / Legs Part 1
Standing Glutes / Legs Part 2
Hip Rolls
Inner Thigh Lift
Double Leg Lift
Kneeling Side Bend
Side Bend Prep & Side Plank
Sitting & Standing Oblique Twist
Standing Sides with weights
Introduction to Prenatal Arm Exercises
Push-up Exercises
Four Point Kneeling Arm Exercises
Kneeling Arms
Sitting / Standing Arms
New Pregnancy Guidelines for Matwork & Reformer
First Trimester Guide (Matwork)
Exercises to Focus on in the Second Trimester (Matwork)
Positions to Avoid in the Second Trimester (Matwork)
Exercises to Focus on in the Third Trimester (Matwork)
Exercises / Positions to Note in the Third Trimester (Matwork)
Class Program Examples: Second Trimester (Matwork)
Class Program Examples: Third Trimester (Matwork)
Stretches / Dynamic Movements
The Elevated Supine position
Modified Supine Abdominal Introduction
Modified Supine Abdominals Part 1
Modified Supine Abdominals Part 2
Modified Supine Arm Introduction
Modified Supine Arm Exercises
Introduction: Prenatal Plank Recommendation & Resistance
Front Planks / Standing Platform Planks
Back Planks with the Short Box
Down Stretch Variations Part 1
Down Stretch Variations Part 2
Four Point Kneeling Core Part 1
Four Point Kneeling Core Part 2
Sides: Double Leg Lift
Sides: Oblique Twist
Side Lying Glutes Foot on Bar (FOB)
Side Lying Glutes Foot in Strap Introduction
Side Lying Glutes Foot in the Strap (FIS)
Standing Glute Exercises Part 1
Standing Glute Exercises Part 2
Scooter 1, 2 & 3
Glutes Feet in Strap Standing Part 1
Glutes Feet in Strap Standing Part 2
Horse kick Foot on Bar
Introduction
Inner Thighs FIS Exercises in External Rotation
Inner Thighs FIS Exercises in Parallel
Seated Hamstring Curls
Hip Rolls & Hamstring Curls
Footwork Exercises Parallel, External & Internal
Footwork Exercises Single Leg & Calves
Modified Prone Arms
Four Point Kneeling Triceps & Plough
Side Arm Exercises
Back Arm Exercises
New Pregnancy Guidelines for Matwork & Reformer
Reformer First Trimester Guide
Exercises to Focus on in the Second Trimester (Reformer)
Positions to Avoid & Exercises of Note in the Second Trimester (Reformer)
Exercises to Focus on in the Third Trimester (Reformer)
Exercises to Note in the Third Trimester (Reformer)
Class Program Examples: Second Trimester (Reformer)
Class Program Examples: Third Trimester (Reformer)
Prenatal Pilates Quiz
References
