3-Week Pre & Postnatal Program

Welcome Mamas!

MAMA Moves by FIT Ritual is designed to provide women (in all stages of pregnancy and recovery) with safe, challenging and effective workouts. We'll not only be leading you through the movement, we're also sharing tips & techniques that will help your body to best prepare for all the strong demands of motherhood!

Program Schedule

All classes are on-demand so you can complete when convenient for your schedule. You'll find all the videos for WEEK 1 below. Please follow the order of the sections below, starting with the Welcome and the Foundations videos. Let's get moving!

  • 01

    WELCOME

    • A Note from Steph & Kaylee
  • 02

    PROGRAM PREP: Please watch prior to completing the workouts!

    • PRENATAL PRECAUTIONS

    • HOW TO: Engage your pelvic floor

    • CORE KNOWLEDGE + HOW TO: Engage your transverse abdominals

    • HOW TO: Breathe effectively during your workout

    • HOW TO: Perform pelvic floor strengthening exercises
  • 03

    DAILY PELVIC FLOOR STRENGTHENING

    • FOLLOW ALONG: Daily pelvic floor strengthening exercises (7 min)
  • 04

    WEEK 1: WORKOUTS

    • MONDAY: LIT CARDIO (Low Impact Training)

    • MONDAY: PELVIC FLOOR 20-min WORKOUT

    • TUESDAY: SWEAT x STRENGTH

    • WEDNESDAY: SCULPT

    • THURSDAY: STRENGTH, CORE & CARDIO

    • FRIDAY: BOOTY

    • FRIDAY: CORE

    • SATURDAY: UPPER BODY STRENGTH

    • SUNDAY: S3

    • SUNDAY: RECOVERY
  • 05

    WEEK 2: WORKOUTS

    • MONDAY VIDEO: LEARN THE MOST COMMON MODIFICATIONS

    • MONDAY: SCULPT ARMS

    • MONDAY: EXPRESS BODYWEIGHT HIIT

    • TUESDAY: CORE

    • TUESDAY: GLUTES + INNER THIGHS

    • WEDNESDAY: STRENGTH

    • THURSDAY: PELVIC FLOOR WORKOUT

    • THURSDAY: SWEAT x SCULPT

    • FRIDAY: BABY GOT BACK

    • SATURDAY: SWEAT

    • SUNDAY: RECOVER
  • 06

    WEEK 3: WORKOUTS

    • MONDAY: ARMS & CORE

    • TUESDAY: BUTT & LEGS

    • WEDNESDAY: PELVIC FLOOR TARGET

    • WEDNESDAY: SCULPT

    • THURSDAY: SWEAT x STRENGTH

    • FRIDAY: STACKED

    • SATURDAY: S3

    • SUNDAY: RECOVER
  • 07

    EXTRAS

    • ARMS & BUTT

    • BUTT & LEGS

    • SCULPT

    • STRENGTH

    • S3