SECOND TRIMESTER

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Released
November 2023
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Benefits of Exercise During Pregnancy
Prenatal Considerations + Contraindications

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SECOND TRIMESTER

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SECOND TRIMESTER

Welcome to your Second Trimester!

First of all, we just want you to know that if you are here, you are doing amazing. You are showing up for you and your baby, and you should be so proud!

So many changes in this trimester! Hopefully you are starting to get over that morning sickness, and you can see that bump really start to pop. Use this new found energy to dive into your activity and exercise routine, and prepare your body to take you through that last trimester.  

Some changes and modifications you may want to consider:

  • Substitute laying on your stomach for quadruped, kneeling/half kneeling, or side lying.

  • If laying flat on your back causes discomfort or dizziness, try elevating with a ball or pillows.

  • Always incorporate the 360 core and pelvic floor engagement into every exercise to regulate intra-abdominal pressure.

We focused on giving you a spectrum of videos that allows you to choose based on your comfort and fitness level at the moment. Here is a general recommendation for a well rounded weekly schedule, but as always, do what you fits best in your life:

  • 2-3 days of strength training

  • 2 days of cardio in whatever form you prefer

  • performing 1 mobility + 1 core/pelvic floor video at least 3-4 times a week

Remember to use the Talk Test to gauge your exertion level. You should still be able to carry on a conversation while you exercise.

Be sure to review Benefits of Exercise and Prenatal Considerations + Contraindications document before you begin!

You got this Mamas!

Note: If you experience any of these symptoms, please stop and consult your physician and/or your physical therapist:

  • Increased and/or worsening pain

  • Increased or increasing pelvic pain and/or pressure

  • Urinary or bowel leaking

  • Chest pain, shortness of breath, or lightheadedness

  • Contractions

Disclaimer:
DTBA recommends you consult your physician before starting to exercise/train or making any dietary changes. Discontinue use if adverse events occur. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Learn more

Videos (50)

REHAB + CORE/PELVIC FLOOR
2nd + 3rd Trimester Swaps
09:16

2nd + 3rd Trimester Swaps

In your second or third trimester? Check out these exercise swaps that take into account the rapid changes that are happening at this time.

15 Min Prenatal For SIJ + Low Back Pain
17:23

15 Min Prenatal For SIJ + Low Back Pain

A circuit focusing on addressing unilateral or general low back pain during pregnancy.

Balance + Stability Training
20:00

Balance + Stability Training

This video focuses mainly around the hip and its important roll in helping to maintain control during movement.

CORE
Prenatal Core Basics
05:58

Prenatal Core Basics

Core engagement principles that are vital to proper core engagement.

Prenatal Core Circuit
14:56

Prenatal Core Circuit

Second + Third Trimester core circuit.

Pelvic Floor + Deep Core Training
18:52

Pelvic Floor + Deep Core Training

Guided pelvic floor + deep core circuit appropriate for postnatal women, anyone experiencing bladder control issues, or a diastasis recti.

Core Rebuild L3
11:41

Core Rebuild L3

Progressing basic core and pelvic floor principles and exercises as you get stronger, whether postpartum or beginner.

MOBILITY
Full Body Warm Up - Prenatal Focus
09:21

Full Body Warm Up - Prenatal Focus

A full body warm up that is geared toward prenatal bodies, however can be completed by anyone!

Mobility Flow For Upper Back + Shoulder Stiffness
14:43

Mobility Flow For Upper Back + Shoulder Stiffness

Neck pain? Upper back pain? Shoulder pain? Address all 3 with this targeted mobility circuit to keep your upper back + shoulders healthy.

5 Minute Upper Back Mobility Flow
05:56

5 Minute Upper Back Mobility Flow

Use this quick and targeted flow to help mobilize one of the stickiest areas in the body, the upper back or thoracic spine!

Morning Stretches In Bed
05:46

Morning Stretches In Bed

Wake up with back pain? These stretches are for you. They are a great tool in the prevention + management of back pain + morning stiffness.

10 Minute Active Stretch
11:03

10 Minute Active Stretch

Join Dr. LA as she guides you through this energizing active mobility circuit that is the perfect every day dynamic circuit.

17 Minute Swissball Prenatal Flow
17:05

17 Minute Swissball Prenatal Flow

Use Swiss ball to make stretching easier during the later stages of pregnancy. Dr. LA leads this relaxing and targeted third trimester flow.

17 Minute Hip + Low Back Stiffness Flow
17:33

17 Minute Hip + Low Back Stiffness Flow

A mobility flow to address the common sticky areas of the hip and low back.

YOGA
20 Minute Beginner Yoga - Floor Basics
24:29

20 Minute Beginner Yoga - Floor Basics

Dr. Lexi expertly guides you through basic yoga postures + breathing techniques with options for props. Great for beginners!

20 Minute Prenatal Friendly Yoga
23:38

20 Minute Prenatal Friendly Yoga

A prenatal friendly yoga flow that will leave you feeling relaxed and help prepare your body for labor.

20 Minute Recovery Yoga Flow
23:36

20 Minute Recovery Yoga Flow

Feeling stiff, tense, or stressed? Coach Lexi leads this renewing and relaxing recovery yoga stretch flow.

CARDIO
10 Minute Low Impact Cardio - Prenatal Friendly
13:25

10 Minute Low Impact Cardio - Prenatal Friendly

Prenatal friendly low impact cardio circuit, no equipment needed.

10 Minute Low Impact Cardio Burst
11:56

10 Minute Low Impact Cardio Burst

Be kind to your joints while improving your cardio levels with this low impact cardio circuit!

20 Minute Full Body Burn
21:40

20 Minute Full Body Burn

Get ready to sweat in this no equipment full body workout!

25 Minute HIIT Cardio
26:28

25 Minute HIIT Cardio

Dr. LA leads this high intensity cardio circuit that includes a variety of power, athletic, + plyometric moves - low impact mods provided!

FULL BODY
10 Minute Banded Full Body Core
11:35

10 Minute Banded Full Body Core

Join Coach LA as she guides you through this functional core circuit using a long resistance band. Pre + Postnatal friendly!

20 Minute Full Body Prenatal Friendly Pilates
24:14

20 Minute Full Body Prenatal Friendly Pilates

Join Coach Aly as she guides Coach LA through this energizing full body prenatal friendly Pilates circuit.

25 Minute Full Body - Kettlebell, Step, Band
27:44

25 Minute Full Body - Kettlebell, Step, Band

25 Minute Single Dumbbell Full Body
26:00

25 Minute Single Dumbbell Full Body

This 25 Minute minimal equipment full body circuit will help you unleash your inner strength to leave you feeling strong and empowered.

30 Minute Full Body Circuit - Lunge + Plank Variations
30:54

30 Minute Full Body Circuit - Lunge + Plank Variations

Join Dr. LA + Dr. Joyce in this challenging circuit that helps build leg, core, and upper body strength + resilience.

UPPER BODY
8 Minute Shoulder Circuit
08:38

8 Minute Shoulder Circuit

This circuit gets right to the point focusing on overhead strength + mobility, rotator cuff strength, + general shoulder girdle strength.

8 Minute Minimal Equipment Upper Body
08:46

8 Minute Minimal Equipment Upper Body

A bodyweight upper body circuit using a bench and with modifications provided! This is a great beginner or prenatal circuit.

10 Minute Beginner Upper Body
10:54

10 Minute Beginner Upper Body

Dr. LA provides extra form cues in this beginner friendly bodyweight upper body circuit for beginners.

10 Minute Upper Body Dumbbell Circuit
11:02

10 Minute Upper Body Dumbbell Circuit

Dr. LA Leads this dumbbell upper body circuit that targets the shoulders, biceps, chest and back.

12 Minute Banded Shoulder + Upper Back Circuit
13:01

12 Minute Banded Shoulder + Upper Back Circuit

Use this circuit to strengthen the small and important muscles of the the shoulder and upper back to build and maintain a strong upper body.

15 Min Beginner Prenatal Mat Upper Body
17:23

15 Min Beginner Prenatal Mat Upper Body

Join Dr. Joyce for an upper body workout that engages the 360 core to give you a great beginner or third trimester workout!

15 Minute Dumbbell Upper Body Circuit
16:54

15 Minute Dumbbell Upper Body Circuit

Join Coach LA for this targeted upper body circuit with built in burnouts for a strong and healthy upper body.

18 Minute Biceps + Triceps Dumbbell Circuit
19:45

18 Minute Biceps + Triceps Dumbbell Circuit

Zero in on bicep + tricep strength with this short but effective 18 minute dumbbell circuit.

35 Minute Back + Chest Build
34:11

35 Minute Back + Chest Build

Grab a medium to heavy set of dumbbells for this chest + back strengthening circuit!

LOWER BODY
5 Minute Lower Body Express Leg Burner
05:06

5 Minute Lower Body Express Leg Burner

If you have 5 minutes to spare, this mobile friendly workout is a leg burner you can do anytime and anywhere!

8 Minute Single Leg Chair Exercises For Beginners
09:18

8 Minute Single Leg Chair Exercises For Beginners

A bodyweight single leg focused circuit that is great for beginners or those short on time. All you need is a chair!

8 Minute Lower Body Mat Burnout
09:21

8 Minute Lower Body Mat Burnout

Ankle weights optional for this amazing glute burnout. A great workout to add as a finisher to leg day!

10 Minute Beginner Lower Body
10:39

10 Minute Beginner Lower Body

Dr. LA provides ample form cues for this beginner lower body circuit that helps to lay the foundation of future workouts.

10 Minute Core + Glute Circuit
10:44

10 Minute Core + Glute Circuit

12 Minute Lower Body Mat Circuit
13:18

12 Minute Lower Body Mat Circuit

Pre and postnatal friendly lower body mat circuit focusing on the small yet very important muscles of your hip - ankle weights optional.

15 Minute Lower Body Mat Burnout
16:33

15 Minute Lower Body Mat Burnout

Coach LA guides you through this targeted lower body mat burnout. Used best as a finisher on a lower body day!

15 Min Beginner Prenatal Lower Body
17:49

15 Min Beginner Prenatal Lower Body

Prenatal beginner lower body workout, great for later trimesters.

20 Minute Lower Body + Core
21:08

20 Minute Lower Body + Core

Prenatal friendly bodyweight circuit using a chair/bench. A great circuit for beginners, or when you are short on time and equipment!

25 Minute Lower Body Strength + Burnout
24:10

25 Minute Lower Body Strength + Burnout

This strength circuit will take you through 3 weighted lower body exercises, and finish with a 10 minute burnout.

25 Minute Hip Strength Circuit
26:03

25 Minute Hip Strength Circuit

Coach LA guides this targeted strength circuit that focuses on strength and stability of the hip. Prenatal friendly!

25 Minute Quad + Glute Focus
26:25

25 Minute Quad + Glute Focus

Effectively work your quads and glutes with this minimal equipment circuit!

25 Minute Lower Body Strengh + Endurance
26:28

25 Minute Lower Body Strengh + Endurance

Increase exercise difficulty without adding weight by combining resistance + long holds to provide enough muscle stimulus for growth!

30 Minute Lower Body -  glutes, hams, quads, calves
31:26

30 Minute Lower Body - glutes, hams, quads, calves

Dr. LA leads this strength circuit that focuses on the muscles responsible for linear movement - the glutes, hamstrings, quads, + calves.

30 Minute Lower Body Build - Lateral Focus
30:37

30 Minute Lower Body Build - Lateral Focus

Dr. LA leads this workout focused on increasing strength in your outer + inner thigh and hip, and lateral glutes.

Show all videos
REHAB + CORE/PELVIC FLOOR
2nd + 3rd Trimester Swaps
09:16

2nd + 3rd Trimester Swaps

In your second or third trimester? Check out these exercise swaps that take into account the rapid changes that are happening at this time.

15 Min Prenatal For SIJ + Low Back Pain
17:23

15 Min Prenatal For SIJ + Low Back Pain

A circuit focusing on addressing unilateral or general low back pain during pregnancy.

Balance + Stability Training
20:00

Balance + Stability Training

This video focuses mainly around the hip and its important roll in helping to maintain control during movement.

CORE
Prenatal Core Basics
05:58

Prenatal Core Basics

Core engagement principles that are vital to proper core engagement.

Prenatal Core Circuit
14:56

Prenatal Core Circuit

Second + Third Trimester core circuit.

Pelvic Floor + Deep Core Training
18:52

Pelvic Floor + Deep Core Training

Guided pelvic floor + deep core circuit appropriate for postnatal women, anyone experiencing bladder control issues, or a diastasis recti.

Core Rebuild L3
11:41

Core Rebuild L3

Progressing basic core and pelvic floor principles and exercises as you get stronger, whether postpartum or beginner.

MOBILITY
Full Body Warm Up - Prenatal Focus
09:21

Full Body Warm Up - Prenatal Focus

A full body warm up that is geared toward prenatal bodies, however can be completed by anyone!

Mobility Flow For Upper Back + Shoulder Stiffness
14:43

Mobility Flow For Upper Back + Shoulder Stiffness

Neck pain? Upper back pain? Shoulder pain? Address all 3 with this targeted mobility circuit to keep your upper back + shoulders healthy.

5 Minute Upper Back Mobility Flow
05:56

5 Minute Upper Back Mobility Flow

Use this quick and targeted flow to help mobilize one of the stickiest areas in the body, the upper back or thoracic spine!

Morning Stretches In Bed
05:46

Morning Stretches In Bed

Wake up with back pain? These stretches are for you. They are a great tool in the prevention + management of back pain + morning stiffness.

10 Minute Active Stretch
11:03

10 Minute Active Stretch

Join Dr. LA as she guides you through this energizing active mobility circuit that is the perfect every day dynamic circuit.

17 Minute Swissball Prenatal Flow
17:05

17 Minute Swissball Prenatal Flow

Use Swiss ball to make stretching easier during the later stages of pregnancy. Dr. LA leads this relaxing and targeted third trimester flow.

17 Minute Hip + Low Back Stiffness Flow
17:33

17 Minute Hip + Low Back Stiffness Flow

A mobility flow to address the common sticky areas of the hip and low back.

YOGA
20 Minute Beginner Yoga - Floor Basics
24:29

20 Minute Beginner Yoga - Floor Basics

Dr. Lexi expertly guides you through basic yoga postures + breathing techniques with options for props. Great for beginners!

20 Minute Prenatal Friendly Yoga
23:38

20 Minute Prenatal Friendly Yoga

A prenatal friendly yoga flow that will leave you feeling relaxed and help prepare your body for labor.

20 Minute Recovery Yoga Flow
23:36

20 Minute Recovery Yoga Flow

Feeling stiff, tense, or stressed? Coach Lexi leads this renewing and relaxing recovery yoga stretch flow.

CARDIO
10 Minute Low Impact Cardio - Prenatal Friendly
13:25

10 Minute Low Impact Cardio - Prenatal Friendly

Prenatal friendly low impact cardio circuit, no equipment needed.

10 Minute Low Impact Cardio Burst
11:56

10 Minute Low Impact Cardio Burst

Be kind to your joints while improving your cardio levels with this low impact cardio circuit!

20 Minute Full Body Burn
21:40

20 Minute Full Body Burn

Get ready to sweat in this no equipment full body workout!

25 Minute HIIT Cardio
26:28

25 Minute HIIT Cardio

Dr. LA leads this high intensity cardio circuit that includes a variety of power, athletic, + plyometric moves - low impact mods provided!

FULL BODY
10 Minute Banded Full Body Core
11:35

10 Minute Banded Full Body Core

Join Coach LA as she guides you through this functional core circuit using a long resistance band. Pre + Postnatal friendly!

20 Minute Full Body Prenatal Friendly Pilates
24:14

20 Minute Full Body Prenatal Friendly Pilates

Join Coach Aly as she guides Coach LA through this energizing full body prenatal friendly Pilates circuit.

25 Minute Full Body - Kettlebell, Step, Band
27:44

25 Minute Full Body - Kettlebell, Step, Band

25 Minute Single Dumbbell Full Body
26:00

25 Minute Single Dumbbell Full Body

This 25 Minute minimal equipment full body circuit will help you unleash your inner strength to leave you feeling strong and empowered.

30 Minute Full Body Circuit - Lunge + Plank Variations
30:54

30 Minute Full Body Circuit - Lunge + Plank Variations

Join Dr. LA + Dr. Joyce in this challenging circuit that helps build leg, core, and upper body strength + resilience.

UPPER BODY
8 Minute Shoulder Circuit
08:38

8 Minute Shoulder Circuit

This circuit gets right to the point focusing on overhead strength + mobility, rotator cuff strength, + general shoulder girdle strength.

8 Minute Minimal Equipment Upper Body
08:46

8 Minute Minimal Equipment Upper Body

A bodyweight upper body circuit using a bench and with modifications provided! This is a great beginner or prenatal circuit.

10 Minute Beginner Upper Body
10:54

10 Minute Beginner Upper Body

Dr. LA provides extra form cues in this beginner friendly bodyweight upper body circuit for beginners.

10 Minute Upper Body Dumbbell Circuit
11:02

10 Minute Upper Body Dumbbell Circuit

Dr. LA Leads this dumbbell upper body circuit that targets the shoulders, biceps, chest and back.

12 Minute Banded Shoulder + Upper Back Circuit
13:01

12 Minute Banded Shoulder + Upper Back Circuit

Use this circuit to strengthen the small and important muscles of the the shoulder and upper back to build and maintain a strong upper body.

15 Min Beginner Prenatal Mat Upper Body
17:23

15 Min Beginner Prenatal Mat Upper Body

Join Dr. Joyce for an upper body workout that engages the 360 core to give you a great beginner or third trimester workout!

15 Minute Dumbbell Upper Body Circuit
16:54

15 Minute Dumbbell Upper Body Circuit

Join Coach LA for this targeted upper body circuit with built in burnouts for a strong and healthy upper body.

18 Minute Biceps + Triceps Dumbbell Circuit
19:45

18 Minute Biceps + Triceps Dumbbell Circuit

Zero in on bicep + tricep strength with this short but effective 18 minute dumbbell circuit.

35 Minute Back + Chest Build
34:11

35 Minute Back + Chest Build

Grab a medium to heavy set of dumbbells for this chest + back strengthening circuit!

LOWER BODY
5 Minute Lower Body Express Leg Burner
05:06

5 Minute Lower Body Express Leg Burner

If you have 5 minutes to spare, this mobile friendly workout is a leg burner you can do anytime and anywhere!

8 Minute Single Leg Chair Exercises For Beginners
09:18

8 Minute Single Leg Chair Exercises For Beginners

A bodyweight single leg focused circuit that is great for beginners or those short on time. All you need is a chair!

8 Minute Lower Body Mat Burnout
09:21

8 Minute Lower Body Mat Burnout

Ankle weights optional for this amazing glute burnout. A great workout to add as a finisher to leg day!

10 Minute Beginner Lower Body
10:39

10 Minute Beginner Lower Body

Dr. LA provides ample form cues for this beginner lower body circuit that helps to lay the foundation of future workouts.

10 Minute Core + Glute Circuit
10:44

10 Minute Core + Glute Circuit

12 Minute Lower Body Mat Circuit
13:18

12 Minute Lower Body Mat Circuit

Pre and postnatal friendly lower body mat circuit focusing on the small yet very important muscles of your hip - ankle weights optional.

15 Minute Lower Body Mat Burnout
16:33

15 Minute Lower Body Mat Burnout

Coach LA guides you through this targeted lower body mat burnout. Used best as a finisher on a lower body day!

15 Min Beginner Prenatal Lower Body
17:49

15 Min Beginner Prenatal Lower Body

Prenatal beginner lower body workout, great for later trimesters.

20 Minute Lower Body + Core
21:08

20 Minute Lower Body + Core

Prenatal friendly bodyweight circuit using a chair/bench. A great circuit for beginners, or when you are short on time and equipment!

25 Minute Lower Body Strength + Burnout
24:10

25 Minute Lower Body Strength + Burnout

This strength circuit will take you through 3 weighted lower body exercises, and finish with a 10 minute burnout.

25 Minute Hip Strength Circuit
26:03

25 Minute Hip Strength Circuit

Coach LA guides this targeted strength circuit that focuses on strength and stability of the hip. Prenatal friendly!

25 Minute Quad + Glute Focus
26:25

25 Minute Quad + Glute Focus

Effectively work your quads and glutes with this minimal equipment circuit!

25 Minute Lower Body Strengh + Endurance
26:28

25 Minute Lower Body Strengh + Endurance

Increase exercise difficulty without adding weight by combining resistance + long holds to provide enough muscle stimulus for growth!

30 Minute Lower Body -  glutes, hams, quads, calves
31:26

30 Minute Lower Body - glutes, hams, quads, calves

Dr. LA leads this strength circuit that focuses on the muscles responsible for linear movement - the glutes, hamstrings, quads, + calves.

30 Minute Lower Body Build - Lateral Focus
30:37

30 Minute Lower Body Build - Lateral Focus

Dr. LA leads this workout focused on increasing strength in your outer + inner thigh and hip, and lateral glutes.

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