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Prenatal Modifications
Working out throughout your pregnancy is a wonderful way to boost your mood, stay strong, increase your energy, and help with recovery after labor. In this video, Elaine guides you through some modifications you can make so you can continue to enjoy Wellcraft classes. As a mother of two, Elaine k...
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50 Minute Wellcraft Mama 1
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Small Pilates Ball -
50 Minute Wellcraft Mama 2
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Small Pilates Ball -
50 Minute Wellcraft Mama 3
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights -
50 Minute Wellcraft Mama 4
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Chair -
50 Minute Wellcraft Mama 5
SECOND TRIMESTER
NO EQUIPMENT REQUIRED
CLASS PLAN:
Lunge Vinyasa Flow
Warrior Flow
Mat Abs
Side Lying Booty
Side Planks
Mat Booty
Side Lying Booty
Side Planks
Mat Booty
Stretches -
50 Minute Wellcraft Mama 6
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Theraband -
50 Minute Wellcraft Mama 7
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb hand weights
Small Pilates ball
Chair or other stable surfaceCLASS PLAN:
Cardio Warmup
Combo Arms
Standing Legs w/Chair
Side Lying Legs
Side Planks
Abs -
50 Minute Wellcraft Mama 8
NO EQUIPMENT
*Third trimester safe*
CLASS PLAN:
Downward Dog to Planks
Push Ups
Quadruped
Booty
Core
Side Lying Booty
Planks
Stretches -
50 Minute Wellcraft Mama 9
THIRD TRIMESTER
OPTIONAL EQUIPMENT
2-3 lb Hand Weights
Small Pilates Ball -
50 Minute Wellcraft Mama 10
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
A rolled up bath towel -
50 Minute Wellcraft Mama 11
THIRD TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights -
50 Minute Wellcraft Mama 12
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
2-3lb Hand Weights
Small Pilates Ball -
50 Minute Wellcraft Mama 13
SECOND TRIMESTER
OPTIONAL EQUIPMENT
2-3 lb hand weights
Chair or other stable surfaceCLASS PLAN:
Cardio Warmup
Combo Arms
Standing Legs (with chair)
Mat Abs
Mat Booty
Side Planks
Mat Booty
Side Planks
Stretches -
50 Minute Wellcraft Mama 14
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
A rolled up bath towelCLASS PLAN:
Downward dog into planks flow
Vinyasa lunge flow
Warrior Flow
Push Ups
Abs with towel
Mat Abs
Mat Booty -
50 Minute Wellcraft Mama 15
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb hand weights
Small Pilates Ball
Chair -
47 Minute Wellcraft Mama 1
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
A rolled up bath towel -
47 Minute Wellcraft Mama 2
SECOND TRIMESTER
CLASS PLAN:
Planks
Booty (Side 1)
Planks
Booty (Side 2)
Abs
Tricep Dips
Side Lying Legs
Side Lying Abs
Planks
Abs
Stretches -
47 Minute Wellcraft Mama 3
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights -
42 Minute Wellcraft Mama 1
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
2-3 lb Hand Weights
Chair
Theraband -
42 Minute Wellcraft Mama 2
SECOND TRIMESTER
OPTIONAL EQUIPMENT:
A rolled up bath towel -
42 Minute Wellcraft Mama 3
SECOND & THIRD TRIMESTER
OPTIONAL EQUIPMENT:
Small Pilates Ball -
39 Minute Wellcraft Mama 1
SECOND TRIMESTER
NO EQUIPMENT
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How to check for Diastasis Recti
