Hi mamas (and mama’s to be!).

Throwing this together very fast and sporadically, but that’s running for real, right? I am currently enjoying time with my 1 month old daughter Chloe and 2 year old daughter, Bailey. I wanted to get this to you, especially while it was fresh in my mind. I will create a PDF cheat sheet for it as soon as I can, but I can’t promise I will have that before you have your baby. I am taking my maternity leave seriously! I hope you do the same and take some time off after baby!

I have recorded a VoiceOver to the original video, explaining what I am doing, but you may want to google these exercises to get an expert to explain them again. I am not a certified coach, this is just me sharing something that has worked for me, with you.

So here you go:

3 Sets of Each

Bird Dog x 5 per side (build up to 10 per side), hold for 3 seconds each rep

Side lying leg extension (not the correct name, but it’s what I’m calling it) x 20 per side

Step off third step to stick landing x 5

Pull apart (band) x 15

Single leg RDL (add twist if too easy) x8 per side

Push up incline on step early in pregnancy/knee push up later in pregnancy  x 8

Step up with laundry detergent in each hand x 6 per side

Waiter walk carry x 50 steps per side

And as I said in the video, I have some resources for you below. I created this 39 page pregnancy and postpartum guide, which has a LOT of good information for you, but here are some other people to check out who I have personally worked with (and contributed to the pregnancy and postpartum guide):


Fit and healthy pregnancy by Kristina Pinto

What to eat when you are pregnant by Nicole Avena

Train like a mother by Sarah Bowen Shea and Dimity McDowell

Run like a mother by Sarah Bowen Shea and Dimity McDowell

Finding a pelvic floor therapist in your area

Pelvic Rehab website

For a mother runner community (tell them I sent you!)

AMR community


Hypnobabies birthing method

Pregnancy and Postpartum podcast series



Running For Real Superstars Community

Tina articles for further reading

Beyond Running: Miscarriage and Pregnancy Loss Podcast

Fears and paranoia in early pregnancy

What is running while pregnant like?

Postpartum running advice

My baby must haves for newborns

My baby must haves for 2-3 months old

How long does it take to lose baby weight

Baby led weaning

A day in the life of

Best gifts for new mums

How to run with a stroller

Why I am using hypnobabies


Carolyn Yates

Verity Physical Therapy & Wellness: Virtual Postpartum Return-to-Run Program

Celeste Goodson

ReCore FitSplint

Brooke Kalisiak

Legacy Physical Therapy

Dr. Nicole Avena

Dr Nicole Avena website

Dr. Jennifer Fuson

Lexington Women’s Health

Hope you found this helpful. Let me know if you give it a try!