The Complete Pre- & Postnatal Fitness Program
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Welcome to New Wave Fit!

Welcome to New Wave Fit.mp4
Guidelines & Modifications.mp4
My 1 Strategy You Need to Know.pdf
Pelvic Floor 101 Quick Tutorial .pdf
Equipment List.png
Pelvic Floor & Core Basics - START HERE!

Pelvic Floor 101.mp4
Diaphragmatic Breathing.mp4
Pressure Management & Breathing Assessment.mp4
Breathing Exercises.mp4
Pelvic Floor Basics.mp4
Transverse Abdominis.mp4
Dynamic Chest Breathing.mp4
Pelvic Floor Strength 1.mp4
Pelvic Floor Strength 2.mp4
Pelvic Floor Release & Relax.mp4
Exercise Modifications.mp4
Stretching Modifications.mp4
Releasing PF Tension.mp4
Prenatal 4-Week Workout Challenge

Prenatal Workout Challenge.png
Prenatal Workout Challenge - Week 1
Birthing Positions & Stretches 1.mp4
Prenatal Core 1 (Beg.).mp4
Birthing Positions & Stretches 2.mp4
Prenatal Core 2 (Beg.).mp4
Prenatal Workout 1.mp4
Prenatal Workout Challenge - Week 2
Releasing PF Tension.mp4
Prenatal Core 3 (Int.).mp4
Modern Dance Relaxation Audio.mp4
Prenatal Core 4 (Int.).mp4
Prenatal Workout 2.mp4
Prenatal Workout Challenge - Week 3
Pelvic Floor Release & Relax.mp4
Prenatal Workout 3.mp4
Prenatal Stretching.mp4
Prenatal Workout 4.mp4
Prenatal Workout 5.mp4
Prenatal Workout Challenge - Week 4
It's Just a Wave Audio.mp4
Prenatal Workout 6.mp4
Stretch & Relax Level 4.mp4
Prenatal Workout 7.mp4
Prenatal Workout 8.mp4
Prenatal Workouts

Prenatal Core 1 (Beg.).mp4
Prenatal Core 2 (Beg.).mp4
Prenatal Core 3 (Int.).mp4
Prenatal Core 4 (Int.).mp4
Pre & Postnatal Full Body.mp4
Pre & Postnatal Lower Body Circuit.mp4
Pre & Postnatal High Intensity Training.mp4
Latin Dance Cardio.mp4
Prenatal Birth Guidance

It's Just a Wave Audio.mp4
Birthing Positions & Stretches 1.mp4
Birthing Positions & Stretches 2.mp4
Prenatal Core 3 (Int.).mp4
Prenatal Core 4 (Int.).mp4
Stretch & Relax

It's Just a Wave Audio.mp4
Modern Dance Relaxation Audio.mp4
Birthing Positions & Stretches 1.mp4
Birthing Positions & Stretches 2.mp4
Prenatal Stretching.mp4
Pre-& Postnatal Stretching.mp4
Postnatal Stretch & Relax.mp4
Neck & Jaw Tips.mp4
Ankle and Foot Tips.mp4
4th Trimester Postpartum Rehab - JUST HAD YOUR BABY? START HERE!

4th Trimester Rehab Program.pdf
Postpartum Rehab Weekly Planner.pdf
Welcome to Postpartum Rehab.mp4
Postpartum Care.mp4
C-Section Scar Tissue Massage.mp4
Week 1: Breathing and Pelvic Floor Basics
Postpartum Rehab Breathing.mp4
Diaphragmatic Breathing.mp4
Postpartum Reconnect Pelvic Floor.mp4
Return to Functional Movement.mp4
Week 2: Reconnect to Core
Pelvic Floor Basics.mp4
Postpartum Reconnect TrA.mp4
Transverse Abdominis.mp4
Postpartum Walking Audio 5 min.mp4
Week 3: Progress into Gentle Core Exercise
Dynamic Chest Breathing.mp4
Beginner Core Rehab.mp4
Postpartum Rehab 1 Beginner.mp4
Week 4: Listen to Your Body
Postpartum Rehab 1.mp4
Postpartum Rehab 2.mp4
Week 5: Continue Gentle Progression
Postpartum Rehab 3.mp4
Postpartum Rehab 4.mp4
Week 6: Progressing the Pelvic Floor & Core
Postpartum Rehab 5.mp4
Postpartum Rehab 6.mp4
Week 7: Postpartum Strength
Postpartum Rehab 7.mp4
Pelvic Floor Strength 1.mp4
Postpartum Rehab 8.mp4
Week 8: Strength & Stretch
Postpartum Rehab 9.mp4
Postpartum Pelvic Floor Release & Relax.mp4
Pelvic Floor Strength 2.mp4
Diastasis Recti Self Check.mp4
Postpartum Workouts

Postpartum Upper Body Core.mp4
Postpartum Upper Body.mp4
Pre & Postnatal Upper Body Strength.mp4
Pre & Postnatal Full Body.mp4
Pre & Postnatal High Intensity Training.mp4
Pre & Postnatal Lower Body Circuit.mp4
Latin Dance Cardio.mp4

Prenatal 4-Week Workout Challenge

This Prenatal 4-Week Challenge is for any pregnant mama - it is safe for any prenatal trimester as long as you are cleared by your doctor to do exercise and are following the modifications as needed for your body and your individual fitness level and cardiovascular endurance. Monitor your heart rate and drink plenty of water!

25 Lessons