The Pregnancy Program
Bloom
Train through pregnancy with strength, not fear.
Bloom is built around what actually changes in a pregnant body, a shifting center of mass, a lengthening abdominal wall, a pelvic floor under increasing load, and a hormonal profile that changes how joints feel week to week. Every session is built for the trimester you are in, so the work adapts as you do. Nothing is guessed. Nothing is taken away without a reason.
- Length
- 12 weeks
- Sessions
- 4 sessions / week · 30 to 40 min
- Built for
- Pregnant moms, safe to begin in any trimester
- Equipment
- Mat, light dumbbells, resistance band, sturdy chair
12 weeks is $119, less per week than two eight week blocks.
One time payment · instant access · 14 day refund window
What you get
Everything arrives at once. Nothing is drip fed, nothing is held back for a second purchase, and the nutrition guide is one tick at checkout if you want it.
Before you start
This is educational coaching, not medical care. Get clearance from your doctor, midwife or pelvic floor physical therapist before you begin, especially if you are pregnant, recently gave birth, had a cesarean, or are managing prolapse, hernia, high blood pressure or any diagnosed condition. Stop training and contact your provider if you notice bleeding, dizziness, pain, leaking of fluid, or pressure in the pelvis.
Written from the inside
I trained through my own pregnancy first.
Bloom is not theory pulled from a textbook. It is the exact progression I ran on my own body while pregnant, then refined with the women I coach through every trimester.
What you walk away with
- Carry your pregnancy with less low-back and hip pain
- Build the deep core and glute strength that supports a growing bump
- Learn breath and pelvic floor coordination you will use in labor
- Keep training confidently instead of stopping out of uncertainty
- Arrive at delivery day conditioned, not depleted
How your program is built
Every session is the same five parts in the same order, about 60 minutes end to end. If you set a shorter session on your intake, each part shrinks with it — nothing gets cut.
- 1
Warm-up 8–10 min
Dynamic mobility and activation matched to the day's lifts: bridges and band walks before glutes, pull-aparts and scap work before upper.
- 2
Strength 30–35 min
One major lift — squat, deadlift, bench or hip thrust — for four to five sets with full rest, then at least four accessories at three sets of eight to fifteen. Sets, reps and rest follow your goal, and the accessories rotate every four weeks while the main lift stays put.
- 3
Burnout 10–12 min
A HIIT style finisher: circuits, EMOMs, AMRAPs or intervals using the day's muscles plus conditioning, scaled to your experience and equipment.
- 4
Abs 5–7 min
Core in every session, rotating anti-rotation, flexion and stability. Pregnancy and postpartum get breathing and pelvic floor work instead.
- 5
Stretch 5 min
Static stretches for exactly what you trained, listed so you can follow along and finish calm.
It is shaped from your intake: your days per week set the split (two or three days full body, four upper/lower, five push, pull, legs, glutes and a flush day), your equipment filters the exercise pool, anything you flag as an injury is swapped for an alternative with a note, and pregnancy, postpartum or youth training changes the rules — no supine work after the first trimester, low impact burnouts, breathing and pelvic floor instead of crunches, and technique first with no maximal lifting for teens.
The blueprint
How the 12 weeks are built
Foundation
Breath mechanics, posture and safe load entry
2 strength · 1 mobility · 1 low-impact conditioning
- 360° diaphragmatic breathing and pelvic floor connect-release
- Glute bridges, banded clamshells, supported hip hinge
- Scapular work to offset the forward pull of a growing chest
- Walking intervals at conversational pace (RPE 4 to 5)
Build
Load the posterior chain, protect the linea alba
2 strength · 1 pelvic floor · 1 conditioning
- Goblet squats to box, split squats, single-leg RDLs
- Side planks and Pallof presses, anti-rotation over crunching
- All crunching, full planks and supine work swapped out from week 6
- Incline rows and overhead-free pressing to protect the rib flare
Birth Prep
Positional strength, endurance and labor rehearsal
2 strength · 1 mobility · 1 birth-prep session
- Deep squat holds, supported lunges, birth-ball mobility flows
- Pelvic floor down-training and perineal relaxation drills
- Labor positions rehearsed under mild fatigue
- Volume tapers, intent stays high, you finish fresh
A week inside Bloom
5 training days + 2 rest days each week. Every training day is a primary lift, at least four accessories, a burnout, abs and a stretch, around 60 minutes.
Optional nutrition add on
The Bloom Table
Steady energy, strong blood, and enough protein to build two bodies, without the nausea-week guilt trip.
~1.4g protein per kg bodyweight · 3 meals + 2 anchored snacks
Nutrition pillars
- Iron + vitamin C pairings at every main meal
- Choline-rich foods for fetal brain development
- Omega-3 sources three times per week
- Nausea-friendly swaps for every trimester-one recipe
- Full first-trimester food safety list included
A sample day, photographed
Morning
Three egg scramble with sourdough and avocado
10 min · 560 kcal · 28g protein
Midday
Lentil, sweet potato and feta bowl
25 min · 590 kcal · 28g protein
Snack
Yogurt with almonds
2 min · 260 kcal · 20g protein
Evening
Roast salmon with crushed potatoes and greens
28 min · 680 kcal · 44g protein
These are real plates from the guide. Add it at checkout for $30 and portions scale to your macros inside the member meal guide, the recipes stay the same.
Coaching standards & safety
- Cleared by your provider before starting, always
- Stop and message support for bleeding, dizziness, contractions or fluid loss
- No supine work past week 16, no breath-holding, no contact or fall-risk work
Bloom, common questions
How long is the Bloom program?
Bloom runs 12 weeks, structured as Foundation (Weeks 1 to 4), Build (Weeks 5 to 8), Birth Prep (Weeks 9 to 12). You train 4 sessions / week · 30 to 40 min.
Who is Bloom for?
Pregnant moms, safe to begin in any trimester. Train through pregnancy with strength, not fear.
What equipment do I need for Bloom?
Mat, light dumbbells, resistance band, sturdy chair. Every movement has a listed regression or alternative, so you are never stuck choosing between pain and quitting.
Is a meal guide included with Bloom?
Bloom is training only. The Bloom Table is an optional add on for $30 at checkout, built from the same intake. Steady energy, strong blood, and enough protein to build two bodies, without the nausea-week guilt trip. 1:1 remote coaching always includes it.
Is Bloom safe for me?
Cleared by your provider before starting, always Stop and message support for bleeding, dizziness, contractions or fluid loss No supine work past week 16, no breath-holding, no contact or fall-risk work
How do I get Bloom after buying?
You create your member account, complete a short intake, and your tailored week by week plan and macro targets appear in your portal immediately.
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Free challenge
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