Inside the challenge you’ll get:

• 3 upper/lower strength workouts per week (~50-60 minutes including warm-up and cool-down)

• 3 core, pelvic floor + glute training sessions per week (~30 minutes including warm-up and pelvic floor mobility)

• 4 strength workouts rotated throughout the 6 weeks

• 2 progressive phases of core + glute training

• Gym + at-home workout modifications

• Pelvic floor mobility and release training in every session

• Exercise descriptions and video demonstrations with modifications and adjustments for different stages of pregnancy

• Step-by-step coaching on breathing, core engagement, pressure management, pelvic floor coordination, and pregnancy exercise modifications

• Educational modules on minimizing diastasis recti, managing coning and doming, reducing excess pelvic floor pressure, prolapse and incontinence considerations, strategies to reduce perineal tearing during birth, and more

• Exercise descriptions and video demonstrations with modifications and adjustments for different stages of pregnancy

This program is designed to help you:

• Maintain strength and muscle through pregnancy

• Support metabolism and energy levels

• Build pelvic floor strength while also learning how to relax and lengthen for optimal function

• Stay independent and capable as pregnancy progresses

• Incorporate birth prep into your normal training week

• Feel more resilient heading into labor and postpartum recovery

• Return to exercise postpartum feeling stronger and more prepared

Pregnancy exercise doesn't have to feel soft or boring. You can still train for strength with a smarter approach.

Approaching strength training in pregnancy can feel intimidating, especially for first time moms. You want to keep training to stay healthy, and you know there are so many benefits, but at the same time, you also don't want to jeopardize your baby's safety or your own safety. I was there too. I felt like I had to walk on egg shells around exercise and core training.

And then the changes to your body during pregnancy place a huge new demand on your core, pelvic floor, hips, and spine that can leave your body feeling foreign.

But that doesn’t mean you need to spend pregnancy avoiding exercise or feeling disconnected from your body.

Pregnancy isn’t a reason to fear movement, but it is a reason to move with intention. It's a season that requires adaptation.

That's why inside the Strong Pregnancy Challenge, I’ll teach you how to train your deep core and pelvic floor in a way that accounts for the extra stress from pregnancy, while still helping you maintain full body strength, function, and confidence.

UPPER + LOWER BODY STRENGTH TRAINING

Strong Pregnancy 2.0 switches things up from the original challenge.

Instead of full-body workouts, you’ll alternate between upper and lower body strength training and rotate through 4 strength workouts over the 6 weeks.

You’ll still strength train 3 days per week, so you have plenty of recovery between sessions without feeling like you need to be in the gym every day.

Each workout includes a warm-up and cool-down and is designed to take approximately 50-60 minutes.

Exercises include both gym and at-home exercise alternatives so you can train with the equipment you have available.

Every exercise also includes coaching from me so you understand:

• how to breathe,

• how to engage your core,

• how to manage pressure,

• when and how to modify,

• how to contract AND relax your pelvic floor,

• and how to adjust the movement as pregnancy progresses.

Pregnancy training requires more attention to detail than traditional fitness programs. The quality of your movement, breathing mechanics, posture, and pressure management matter more now than ever. And what you learn, you'll be able to carry with you for life.

CORE + PELVIC FLOOR TRAINING

On the other 3 days each week, you’ll complete shorter core, pelvic floor + glute workouts that progress through two phases during the 6 weeks.

In these sessions you’ll work on deep core and pelvic floor strength, breath and core coordination, pressure management, and glute strength through different positions and movement patterns.

And every core workout finishes with pelvic floor mobility and down-training to reinforce pelvic floor release for optimal function and birth prep.

Core, pelvic floor + glute sessions take approximately 30 minutes total, including your warm-up and pelvic floor mobility.

One of my biggest goals for you is to establish a strong foundation DURING pregnancy that you can build upon as you recover, adjust to motherhood, and return to exercise postpartum.

WHAT'S INCLUDED

✔️ 6 weeks of structured pregnancy strength + core programming

✔️ 3 upper/lower strength workouts + 3 core/glute workouts each week

✔️ 4 strength workouts rotated throughout the 6 weeks

✔️ 2 progressive phases of core + glute training

✔️ Gym + at-home exercise options

✔️ Full detailed exercise demonstrations and coaching cues

✔️ Modifications and adjustments throughout the program for different stages of pregnancy

✔️ Pelvic floor mobility and down-training built into core sessions

✔️ Birth prep integrated into your weekly training

✔️ Educational modules on diaphragmatic breathing, pressure management, minimizing diastasis recti, posture and alignment, prolapse and incontinence considerations, pregnancy exercise modifications, pelvic floor release, birth prep

✔️ Mobile app access

✔️ Private in-app community for support and accountability

✔️ In-app tracking for weights and reps

✔️ One-time purchase for lifetime access

BONUSES 🎉🔥

✅ Access to my guide with strategies to minimize tearing during birth
✅ Birth prep & pelvic floor connection course included
✅ Chance to win challenge prizes
✅ Progress tracking directly inside the app
✅ Built-in community with support from me and mamas going through the same program
✅ 30-day money back guarantee if you don’t love it

CHALLENGE PRIZES 🎉

New for Strong Pregnancy 2.0!

Anyone who signs up by October 5th (1 week into the challenge) will also be eligible for challenge prizes.

3 winners will be chosen to receive...

Free access to another Ryca Fitness program of their choice

or

Free access to my next challenge

You don’t need to complete every workout perfectly to be eligible. This season of fitness is unpredictable!

I’m looking for women who are participating, staying involved, and continuing to show up for themselves!

EQUIPMENT NEEDED

Strong Pregnancy 2.0 can be completed at home with access to:

• Dumbbells

• Adjustable resistance bands

• Pilates ball
  (or a thick pillow or kickball as a substitute)

• Physio ball / birthing ball

Other Equipment Shown in the Program

You may also see me use:

• Barbell

• Suspension trainer, such as a TRX

• Yoga block

• Lacrosse ball

• Foam roller

• Theraband-style resistance bands

These are not required to complete the program. Modifications and substitutions are provided so you can make the workouts work with the equipment you have available.

WEEKLY WORKOUT PLAN

Here’s an example of what your week will look like inside Strong Pregnancy 2.0:

✅Day 1: Lower Body Routine #1

✅Day 2: Deep Core + Pelvic Floor Mobility

✅Day 3: Upper Body Routine #1

✅Day 4: Deep Core + Pelvic Floor Mobility

✅Day 5: Lower Body Routine #2

✅Day 6: Deep Core + Pelvic Floor Mobility

The strength workouts alternate between upper and lower body as you move through the 6 weeks, so you’ll continue rotating through all 4 strength routines without training the same muscle groups on back-to-back days.

Medical Disclaimer:

This program is for educational purposes only and is not intended to diagnose, treat, prevent, or cure any medical condition. I am not a medical doctor and this program should not be considered medical advice. Always consult your physician before beginning an exercise program. Participation in this program is voluntary and undertaken at your own risk. If you experience pain, discomfort, or other concerning symptoms during exercise, discontinue activity and consult your healthcare provider.