the pregnant
athlete at-home
TRAINING PROGRAM
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.
the pregnant athlete at-home
TRAINING PROGRAM
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.
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. 
As Seen On:
TRUTH: Most guidance for active pregnant athletes is shortsighted and outdated.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 anymore 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.

I have coached thousands of pregnant athletes, and I’ve been a pregnant athlete twice…

I am Brianna Battles, CEO + Founder of Pregnancy & Postpartum Athleticism.

I was a first time pregnant athlete and coach back in 2013 and, at the time, there was zero guidance for pregnant athletes other than “just listen to your body,” “do what you’ve always done” or “don’t lift more than 20 pounds."

As an experienced athlete and well educated coach, I gravitated toward doing what I had always done, because I thought I knew what my body needed.

You don’t know what you don't know…
 For example, I knew nothing about core, pelvic health and how I should have adjusted my training in pregnancy to better support my postpartum recovery and overall experience. 

Basically, there’s a lot more to it than making a few exercise modifications and how experienced you are as an athlete. 

I spent the first few years of motherhood connecting the dots between pelvic health, athletic performance and the psychology of female athletes. 

With my background in exercise science and coaching, my small local women’s strength and conditioning program evolved into
The Pregnancy & Postpartum Athleticism Brand. 

The brand has created multiple fitness programs, a coaching certification, and has over 3,000 coaches from around the world serving clients in their local and online communities. 

To date, there has been over 5,000 athletes complete this program and I am excited to coach you next.

I have coached thousands of pregnant athletes, and I’ve been a pregnant athlete twice…

I am Brianna Battles, CEO + Founder of Pregnancy & Postpartum Athleticism.

I was a first time pregnant athlete and coach back in 2013 and, at the time, there was zero guidance for pregnant athletes other than “just listen to your body,” “do what you’ve always done” or “don’t lift more than 20 pounds."

As an experienced athlete and well educated coach, I gravitated toward doing what I had always done, because I thought I knew what my body needed.

You don’t know what you don't know…
 For example, I knew nothing about core, pelvic health and how I should have adjusted my training in pregnancy to better support my postpartum recovery and overall experience. 

Basically, there’s a lot more to it than making a few exercise modifications and how experienced you are as an athlete. 

I spent the first few years of motherhood connecting the dots between pelvic health, athletic performance and the psychology of female athletes. 

With my background in exercise science and coaching, my small local women’s strength and conditioning program evolved into
The Pregnancy & Postpartum Athleticism Brand. 

The brand has created multiple fitness programs, a coaching certification, and has over 3,000 coaches from around the world serving clients in their local and online communities. 

To date, there has been over 5,000 athletes complete this program and I am excited to coach you next.
This program will:
Provide proactive programming
Preserve your core + pelvic floor (in the ways we can control!)

Provide safe exercise for you and your baby
Prioritize long-term athletic performance
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
  • ​Professional Athletes
  • ​Fire, Military, Police, EMS Athletes
  • ​Endurance athletes who want to lift more now
  • ​Coaches who don't want to coach themselves
  • ​Gym Girlies
  • ​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.

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

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)
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
  • ​Kettlebell
  • ​Piece of Cardio Equipment
    (Rower, Treadmill, Bike etc.)

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.

» GET STARTED NOW! «

** Lifetime Access **

TOTAL VALUE = $927

TODAY'S PRICE = ONLY $129

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 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. 

32 Weeks of Programming (VALUE: $197) 
3-4 workouts per week (100+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access via Train Heroic (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
Additional Coaching Series To Support You (VALUE: $147)
Exercise Bonuses (VALUE: $97)

TOTAL VALUE = $927

TODAY'S PRICE = 
ONLY $129

frequently asked questions
CUSTOM JAVASCRIPT / HTML
CUSTOM JAVASCRIPT / HTML
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.
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.

32 Weeks of Programming (VALUE: $197) 
3-4 workouts per week (100+ workouts total) (VALUE: $197)
Workout Calendars (VALUE: $47) 
App Access via Train Heroic (VALUE: $47) 
Demonstration Videos for Each Movement (VALUE: $195)
Additional Coaching Series To Support You (VALUE: $147)
Exercise Bonuses (VALUE: $97)

TOTAL VALUE = $927

TODAY'S PRICE = ONLY $129

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