37 Weeks Pregnancy Training Program

37 Week Pregnancy Training Program

Intentional week-by-week training during your pregnancy

What is included in our 37 Week Pregnancy Training Program?

A clinically reasoned and evidence based program designed to help your body adapt to the changes of pregnancy, so you can stay active and strong!

37 weeks of intentional block-style training
4 x strength sessions each week
4 x conditioning sessions each week (until 36 weeks)
Downloadable PDF summaries for each week
Voiced-over videos with instructions for every exercise

Train with intentionality and confidence this pregnancy!

Flexible training options so you can adapt your training routine based on how you're feeling each week of pregnancy.

1. 37 Week Pregnancy Training Program
1. STRENGTH | week 1 of block 4-7 weeks pregnant
2. STRENGTH | week 1 session 1 | block 4-7 weeks pregnant
3. STRENGTH | week 1 session 2 | block 4-7 weeks pregnant
4. STRENGTH | week 1 session 3 | block 4-7 weeks pregnant
5. STRENGTH | week 1 session 4 | block 4-7 weeks pregnant
6. STRENGTH | week 2 of block 4-7 weeks pregnant
7. STRENGTH | week 2 session 1 | block 4-7 weeks pregnant
8. STRENGTH | week 2 session 2 | block 4-7 weeks pregnant
9. STRENGTH | week 2 session 3 | block 4-7 weeks pregnant
10. STRENGTH | week 2 session 4 | block 4-7 weeks pregnant
11. STRENGTH | week 3 of block 4-7 weeks pregnant
12. STRENGTH | week 3 session 1 | block 4-7 weeks pregnant
13. STRENGTH | week 3 session 2 | block 4-7 weeks pregnant
14. STRENGTH | week 3 session 3 | block 4-7 weeks pregnant
15. STRENGTH | week 3 session 4 | block 4-7 weeks pregnant
16. STRENGTH | week 4 of block 4-7 weeks pregnant
17. STRENGTH | week 4 session 1 | block 4-7 weeks pregnant
18. STRENGTH | week 4 session 2 | block 4-7 weeks pregnant
19. STRENGTH | week 4 session 3 | block 4-7 weeks pregnant
20. STRENGTH | week 4 session 4 | block 4-7 weeks pregnant
21. CONDITIONING | block 4-7 weeks pregnant
22. CONDITIONING | session 1 | block 4-7 weeks
23. CONDITIONING | session 2 | block 4-7 weeks
24. CONDITIONING | session 3 | block 4-7 weeks
25. CONDITIONING | session 4 | block 4-7 weeks
1. STRENGTH | week 1 of block 8-11 weeks pregnant
2. STRENGTH | week 1 session 1 | block 8-11 weeks pregnant
3. STRENGTH | week 1 session 2 | block 8-11 weeks pregnant
4. STRENGTH | week 1 session 3 | block 8-11 weeks pregnant
5. STRENGTH | week 1 session 4 | block 8-11 weeks pregnant
6. STRENGTH | week 2 of block 8-11 weeks pregnant
7. STRENGTH | week 2 session 1 | block 8-11 weeks pregnant
8. STRENGTH | week 2 session 2 | block 8-11 weeks pregnant
9. STRENGTH | week 2 session 3 | block 8-11 weeks pregnant
10. STRENGTH | week 2 session 4 | block 8-11 weeks pregnant
11. STRENGTH | week 3 of block 8-11 weeks pregnant
12. STRENGTH | week 3 session 1 | block 8-11 weeks pregnant
13. STRENGTH | week 3 session 2 | block 8-11 weeks pregnant
14. STRENGTH | week 3 session 3 | block 8-11 weeks pregnant
15. STRENGTH | week 3 session 4 | block 8-11 weeks pregnant
16. STRENGTH | week 4 of block 8-11 weeks pregnant
17. STRENGTH | week 4 session 1 | block 8-11 weeks pregnant
18. STRENGTH | week 4 session 2 | block 8-11 weeks pregnant
19. STRENGTH | week 4 session 3 | block 8-11 weeks pregnant
20. STRENGTH | week 4 session 4 | block 8-11 weeks pregnant
21. CONDITIONING | block 8-11 weeks pregnant
22. CONDITIONING | session 1 | blocks 8-11 weeks pregnant
23. CONDITIONING | session 2 | blocks 8-11 weeks pregnant
24. CONDITIONING | session 3 | blocks 8-11 weeks pregnant
25. CONDITIONING | session 4 | blocks 8-11 weeks pregnant
1. STRENGTH | week 1 of block 12-15 weeks pregnant
2. STRENGTH | week 1 session 1 | block 12-15 weeks pregnant
3. STRENGTH | week 1 session 2 | block 12-15 weeks pregnant
4. STRENGTH | week 1 session 3 | block 12-15 weeks
5. STRENGTH | week 1 session 4 | block 12-15 weeks
6. STRENGTH | week 2 of block 12-15 weeks pregnant
7. STRENGTH | week 2 session 1 | block 12-15 weeks pregnant
8. STRENGTH | week 2 session 2 | block 12-15 weeks pregnant
9. STRENGTH | week 2 session 3 | block 12-15 weeks
10. STRENGTH | week 2 session 4 | block 12-15 weeks
11. STRENGTH | week 3 of block 12-15 weeks pregnant
12. STRENGTH | week 3 session 1 | block 12-15 weeks pregnant
13. STRENGTH | week 3 session 2 | block 12-15 weeks pregnant
14. STRENGTH | week 3 session 3 | block 12-15 weeks
15. STRENGTH | week 3 session 4 | block 12-15 weeks
16. STRENGTH | week 4 of block 12-15 weeks pregnant
17. STRENGTH | week 4 session 1 | block 12-15 weeks pregnant
18. STRENGTH | week 4 session 2 | block 12-15 weeks pregnant
19. STRENGTH | week 4 session 3 | block 12-15 weeks
20. STRENGTH | week 4 session 4 | block 12-15 weeks
21. CONDITIONING | block 12-15 weeks pregnant
22. CONDITIONING | session 1 | block 12-15 weeks
23. CONDITIONING | session 2 | block 12-15 weeks
24. CONDITIONING | session 3 | block 12-15 weeks
25. CONDITIONING | session 4 | block 12-15 weeks
1. STRENGTH | week 1 of block 16-19 weeks pregnant
2. STRENGTH | week 1 session 1 | block 16-19 weeks pregnant
3. STRENGTH | week 1 session 2 | block 16-19 weeks pregnant
4. STRENGTH | week 1 session 3 | block 16-19 weeks pregnant
5. STRENGTH | week 1 session 4 | block 16-19 weeks pregnant
6. STRENGTH | week 2 of block 16-19 weeks pregnant
7. STRENGTH | week 2 session 1 | block 16-19 weeks pregnant
8. STRENGTH | week 2 session 2 | block 16-19 weeks pregnant
9. STRENGTH | week 2 session 3 | block 16-19 weeks pregnant
10. STRENGTH | week 2 session 4 | block 16-19 weeks pregnant
11. STRENGTH | week 3 of block 16-19 weeks pregnant
12. STRENGTH | week 3 session 1 | block 16-19 weeks pregnant
13. STRENGTH | week 3 session 2 | block 16-19 weeks pregnant
14. STRENGTH | week 3 session 3 | block 16-19 weeks pregnant
15. STRENGTH | week 3 session 4 | block 16-19 weeks pregnant
16. STRENGTH | week 4 of block 16-19 weeks pregnant
17. STRENGTH | week 4 session 1 | block 16-19 weeks pregnant
18. STRENGTH | week 4 session 2 | block 16-19 weeks pregnant
19. STRENGTH | week 4 session 3 | block 16-19 weeks pregnant
20. STRENGTH | week 4 session 4 | block 16-19 weeks pregnant
21. CONDITIONING | block 16-19 weeks pregnant
22. CONDITIONING | session 1 | block 16-19 weeks
23. CONDITIONING | session 2 | block 16-19 weeks
24. CONDITIONING | session 3 | block 16-19 weeks
25. CONDITIONING | session 4 | 16-19 weeks
1. STRENGTH | week 1 of block 20-23 weeks pregnant
2. STRENGTH | week 1 session 1 | block 20-23 weeks pregnant
3. STRENGTH | week 1 session 2 | block 20-23 weeks pregnant
4. STRENGTH | week 1 session 3 | block 20-23 weeks pregnant
5. STRENGTH | week 1 session 4 | block 20-23 weeks pregnant
6. STRENGTH | week 2 of block 20-23 weeks pregnant
7. STRENGTH | week 2 session 1 | block 20-23 weeks pregnant
8. STRENGTH | week 2 session 2 | block 20-23 weeks pregnant
9. STRENGTH | week 2 session 3 | block 20-23 weeks pregnant
10. STRENGTH | week 2 session 4 | block 20-23 weeks pregnant
11. STRENGTH | week 3 of block 20-23 weeks pregnant
12. STRENGTH | week 3 session 1 | block 20-23 weeks pregnant
13. STRENGTH | week 3 session 2 | block 20-23 weeks pregnant
14. STRENGTH | week 3 session 3 | block 20-23 weeks pregnant
15. STRENGTH | week 3 session 4 | block 20-23 weeks pregnant
16. STRENGTH | week 4 of block 20-23 weeks pregnant
17. STRENGTH | week 4 session 1 | weeks 20-23 weeks pregnant
18. STRENGTH | week 4 session 2 | block 20-23 weeks pregnant
19. STRENGTH | week 4 session 3 | block 20-23 weeks pregnant
20. STRENGTH | week 4 session 4 | block 20-23 weeks pregnant
21. CONDITIONING | block 20-23 weeks pregnant
22. CONDITIONING | session 1 | block 20-23 weeks pregnant
23. CONDITIONING | session 2 | block 20-23 weeks pregnant
24. CONDITIONING | session 3 | block 20-23 weeks pregnant
25. CONDITIONING | session 4 | block 20-23 weeks pregnant
1. STRENGTH | week 1 of block 24-27 weeks pregnant
2. STRENGTH | week 1 session 1 | block 24-27 weeks pregnant
3. STRENGTH | week 1 session 2 | block 24-27 weeks pregnant
4. STRENGTH | week 1 session 3 | block 24-27 weeks pregnant
5. STRENGTH | week 1 session 4 | block 24-27 weeks pregnant
6. STRENGTH | week 2 of block 24-27 weeks pregnant
7. STRENGTH | week 2 session 1 | block 24-27 weeks pregnant
8. STRENGTH | week 2 session 2 | block 24-27 weeks pregnant
9. STRENGTH | week 2 session 3 | block 24-27 weeks pregnant
10. STRENGTH | week 2 session 4 | block 24-27 weeks pregnant
11. STRENGTH | week 3 of block 24-27 weeks pregnant
12. STRENGTH | week 3 session 1 | block 24-27 weeks pregnant
13. STRENGTH | week 3 session 2 | block 24-27 weeks pregnant
14. STRENGTH | week 3 session 3 | block 24-27 weeks pregnant
15. STRENGTH | week 3 session 4 | block 24-27 weeks pregnant
16. STRENGTH | week 4 of block 24-27 weeks pregnant
17. STRENGTH | week 4 session 1 | block 24-27 weeks pregnant
18. STRENGTH | week 4 session 2 | block 24-27 weeks pregnant
19. STRENGTH | week 4 session 3 | block 24-27 weeks pregnant
20. STRENGTH | week 4 session 4 | block 24-27 weeks pregnant
21. CONDITIONING | block 24-27 weeks pregnant
22. CONDITIONING | session 1 | block 24-27 weeks pregnant
23. CONDITIONING | session 2 | block 24-27 weeks pregnant
24. CONDITIONING | session 3 | block 24-27 weeks pregnant
25. CONDITIONING | session 4 | block 24-27 weeks pregnant
1. STRENGTH | week 1 of block 28-31 weeks pregnant
2. STRENGTH | week 1 session 1 | block 28-31 weeks pregnant
3. STRENGTH | week 1 session 2 | block 28-31 weeks pregnant
4. STRENGTH | week 1 session 3 | block 28-31 weeks pregnant
5. STRENGTH | week 1 session 4 | block 28-31 weeks pregnant
6. STRENGTH | week 2 of block 28-31 weeks pregnant
7. STRENGTH | week 2 session 1 | block 28-31 weeks pregnant
8. STRENGTH | week 2 session 2 | block 28-31 weeks pregnant
9. STRENGTH | week 2 session 3 | block 28-31 weeks pregnant
10. STRENGTH | week 2 session 4 | block 28-31 weeks pregnant
11. STRENGTH | week 3 of block 28-31 weeks pregnant
12. STRENGTH | week 3 session 1 | block 28-31 weeks pregnant
13. STRENGTH | week 3 session 2 | block 28-31 weeks pregnant
14. STRENGTH | week 3 session 3 | block 28-31 weeks pregnant
15. STRENGTH | week 3 session 4 | block 28-31 weeks pregnant
16. STRENGTH | week 4 of block 28-31 weeks pregnant
17. STRENGTH | week 4 session 1 | block 28-31 weeks pregnant
18. STRENGTH | week 4 session 2 | block 28-31 weeks pregnant
19. STRENGTH | week 4 session 3 | block 28-31 weeks pregnant
20. STRENGTH | week 4 session 4 | block 28-31 weeks pregnant
21. CONDITIONING | block 28-31 weeks pregnant
22. CONDITIONING | session 1 | block 28-31 weeks pregnant
23. CONDITIONING | session 2 | block 28-31 weeks pregnant
24. CONDITIONING | session 3 | block 28-31 weeks pregnant
25. CONDITIONING | session 4 | block 28-31 weeks pregnant
1. STRENGTH | week 1 of block 32-35 weeks pregnant
2. STRENGTH | week 1 session 1 | block 32-35 weeks pregnant
3. STRENGTH | week 1 session 2 | block 32-35 weeks pregnant
4. STRENGTH | week 1 session 3 | block 32-35 weeks pregnant
5. STRENGTH | week 1 session 4 | block 32-35 weeks pregnant
6. STRENGTH | week 2 of block 32-35 weeks pregnant
7. STRENGTH | week 2 session 1 | block 32-35 weeks pregnant
8. STRENGTH | week 2 session 2 | block 32-35 weeks pregnant
9. STRENGTH | week 2 session 3 | block 32-35 weeks pregnant
10. STRENGTH | week 2 session 4 | block 32-35 weeks pregnant
11. STRENGTH | week 3 of block 32-35 weeks pregnant
12. STRENGTH | week 3 session 1 | block 32-35 weeks pregnant
13. STRENGTH | week 3 session 2 | block 32-35 weeks pregnant
14. STRENGTH | week 3 session 3 | block 32-35 weeks pregnant
15. STRENGTH | week 3 session 4 | block 32-35 weeks pregnant
16. STRENGTH | week 4 of block 32-35 weeks pregnant
17. STRENGTH | week 4 session 1 | block 32-35 weeks pregnant
18. STRENGTH | week 4 session 2 | block 32-35 weeks pregnant
19. STRENGTH | week 4 session 3 | block 32-35 weeks pregnant
20. STRENGTH | week 4 session 4 | block 32-35 weeks pregnant
21. CONDITIONING | block 32-35 weeks pregnant
22. CONDITIONING | session 1 | block 32-35 weeks pregnant
23. CONDITIONING | session 2 | block 32-35 weeks pregnant
24. CONDITIONING | session 3 | block 32-35 weeks pregnant
25. CONDITIONING | session 4 | block 32-35 weeks pregnant
1. STRENGTH | week 1 of 36-37 weeks pregnant
2. STRENGTH | week 1 session 1 | 36-37 weeks pregnant
3. STRENGTH | week 1 session 2 | 36-37 weeks pregnant
4. STRENGTH | week 1 session 3 | 36-37 weeks pregnant
5. STRENGTH | week 1 session 4 | 36-37 weeks pregnant
6. STRENGTH | week 2 of 36-37 weeks pregnant
7. STRENGTH | week 2 session 1 | 36-37 weeks pregnant
8. STRENGTH | week 2 session 2 | 36-37 weeks pregnant
9. STRENGTH | week 2 session 3 | 36-37 weeks pregnant
10. STRENGTH | week 2 session 4 | 36-37 weeks pregnant
1. STRENGTH | option 1 gym based | 38 weeks pregnant
2. STRENGTH | gym based option session 1 | 38 weeks pregnant
3. STRENGTH | gym based option session 2 | 38 weeks pregnant
4. STRENGTH | gym based option session 3 | 38 weeks pregnant
5. STRENGTH | gym based option session 4 | 38 weeks pregnant
6. STRENGTH | option 2 home based | 38 weeks pregnant
7. STRENGTH | home based option session 1 | 38 weeks pregnant
8. STRENGTH | home based option session 2 | 38 weeks pregnant
9. STRENGTH | home based option session 3 | 38 weeks pregnant
10. STRENGTH | home based option session 4 | 38 weeks pregnant
1. STRENGTH | option 1 | 39 weeks pregnant
2. STRENGTH | option 1 session 1 | 39 weeks pregnant
3. STRENGTH | option 1 session 2 | 39 weeks pregnant
4. STRENGTH | option 1 session 3 | 39 weeks pregnant
5. STRENGTH | option 1 session 4 | 39 weeks pregnant
6. STRENGTH | option 2 | 39 weeks pregnant
7. STRENGTH | option 2 session 1 | 39 weeks pregnant
8. STRENGTH | option 2 session 2 | 39 weeks pregnant
9. STRENGTH | option 2 session 3 | 39 weeks pregnant
10. STRENGTH | option 2 session 4 | 39 weeks pregnant
1. STRENGTH | 40 weeks pregnant
2. STRENGTH | session 1 | 40 weeks pregnant
3. STRENGTH | session 2 | 40 weeks pregnant
4. STRENGTH | session 3 | 40 weeks pregnant
5. STRENGTH | session 4 | 40 weeks pregnant