The Prepared Pelvis

1. Welcome to the Club!

   1. Welcome to the Inner Circle
   2. Get Your Custom Exercise Plan

2. Pelvic Floor Foundations

   1. Understanding Your Core & Pelvic Floor
   2. Postural Changes
   3. 360 Breathing
   4. Pelvic Floor Coordination
   5. Engage Your Core

3. The Pee & Poo Talk

   1. Fix Your Pee Problems
   2. Fix Your Poop Problems
   3. Managing Constipation
   4. Golden Bladder Techniques

4. Sex with a Bump

   1. Pregnancy Sex

5. Prepare Your Pelvis

   1. Core & Mobility
   2. Stability
   3. Pelvic Floor
   4. Get Your Husband to Help

   1. Pregnancy Pains

      1. Tailbone Pain
      2. Rib Pain
      3. Headaches & Neck Pain
      4. Pubic Symphysis Dysfunction
      5. Carpal Tunnel
      6. Sciatica

6. Showtime! Labor & Delivery

   1. How Labor Works
   2. Stages of Labor
   3. Letting Go of Fears
   4. Early Labor
   5. Mid Labor
   6. Labor Stalls
   7. End Stage Labor & Pushing Positions
   8. The Magic of the Peanutball

7. 3 P's to Reduce Risk of Tearing

   1. Let's Avoid Tearing
   2. Perineal Massage
   3. Positioning
   4. How to Breathe While Pushing
   5. How to Push Like a Pro

8. Bonus: Birth via Cesarean & VBAC

   1. All About C-Sections
   2. VBAC Considerations

9. Postpartum Recovery

   1. Immediate PP & 6 Week Checkup

10. Crash Course

    1. Part 1
    2. Part 2