Strong Through Pregnancy.

Ready for Birth.

Build the strength you’ll carry into motherhood.

Introducing…

A trimester-aware strength training program designed to help you build and maintain muscle, support your changing body, and feel confident going into labor.

Whether you’re in your first trimester or nearing your due date, Expecting Strong gives you a clear, week-by-week plan to safely build strength during pregnancy.

You’ll get:

  • 3 strength workouts per week tailored to your current week of pregnancy

  • Workouts that last 45–60 minutes, with guidance on how to adjust if you're short on time

  • Flexible scheduling: pause, resume, or rearrange workouts to fit your energy and routine

  • Progressive strength training that evolves as your pregnancy does

  • Two programs to choose from: Dumbbells Only, or Barbell + Dumbbells

  • Birth and Labor preparation and education

  • And expert support all along the way!

Every movement is thoughtfully selected to meet the demands of pregnancy—from supporting your core and pelvic floor, to preparing for labor and postpartum recovery.

Support You Can Count On

Joining the Expecting Strong means you’re never left to figure things out on your own. Here’s how we’ve built support into every part of the program:

1. Community Support

When you join Expecting Strong, you’ll become part of a vibrant community of moms in the Circle app. Here, you can:

  • Ask Questions Anytime: Post your questions in the group, and we’ll respond multiple times per week. Every single question gets answered, so you’re never left guessing.

  • Connect with Other Moms: Share experiences, learn from each other, and know you’re not alone on this journey.

  • Weekly Check-Ins: We check in with you every week to make sure you’re feeling good, progressing safely, and getting the right level of challenge.

And while group communication is our focus, we also understand some questions are more personal. That’s why the app has a direct message option if you ever need it.

2. In Depth Seminars of Topics of Your Choosing

We want this to be helpful to YOU! We deep dive into different topics chosen by the community to ensure you’re getting the information you want and need!

3. Personalized Guidance

  • Modifications and Problem-Solving: If you’re unsure about an exercise, need a modification, or have a question about your recovery, just ask. We respond with suggestions, explanations, and even video demonstrations to make things clear.

  • Form Checks: Every few weeks, we perform form checks for exercises, where you can submit a video of your form and receive specific coaching cues to help you move safely and confidently.

4. Comprehensive Content

Expecting Strong includes everything you need to succeed:

  • Detailed Exercise Videos: Every movement in your program comes with a video walkthrough where I explain proper form, common mistakes, and key tips.

  • Resource Guides: Learn how to pick weights, understand programming, and follow tempo instructions.

  • Education That Empowers: Gain valuable knowledge about strength training, postpartum, the pelvic floor, recovery, and overall health. This isn’t just a workout…it’s education that will serve you for a lifetime.

  • Birth Prep Education: Everything you need to feel prepared and informed for your labor and delivery.

5. Lifetime Access

Your access to the Expecting Strong community and its resources doesn’t expire. Even after your initial program is complete, you can stay connected, revisit resources, and continue growing with the support of this community.

What makes Expecting Strong different?

  • Week-by-week training plan that starts wherever you are in pregnancy (1–42 weeks)

  • Birth prep education: Easy to follow Birth Prep course with everything you need to feel ready for labor and delivery!

  • Labor-specific mobility routines designed to support positioning and ease in late pregnancy

  • Core progressions: Every core exercise includes alternate exercises all the way down to the most gentle possible version so you can pick what’s right for your body.

  • Expert coaching from a pelvic floor physical therapist and strength and conditioning coach every step of the way.

This isn’t watered-down pregnancy fitness. It’s strategic, science-based training to support your body now and prepare you for what comes next.

What our members are saying…

  • I love the amount and variety of info you share whether practical for the exercise (how to pick weights), logistics (navigating working out during sickness and the holidays), nutritional advice, your permissions to skip workouts/pause the program as needed(as a "recovering perfectionists" this is really helpful so that I don't just quit because I didn't do it perfectly)

    Kaylene

  • I love the form videos and the access to Doc Jen when I still have a question about whether I’m doing it right. No guesswork!

    Rebecca

  • I was expecting my prolapse from my first birth to get way worse during pregnancy since I noticed it pretty early. Because of the strength training, I was able to keep it manageable the whole time!

    Katie

  • I felt like I knew what I needed to know going into labor. It really helped me make decisions in the moment because I had the background information I needed!

    Meghan

What You’ll Get:

  • Two Program Options

    With the ability to move between programs if your needs or goals change!

  • Easy to Follow Workouts

    Movement prep, main workout, and cool down. All with detailed form videos explaining how to do every movement.

  • Birth Prep Education

    Everything you need to feel informed and prepared for labor and delivery (without the overwhelm!)

  • Support and Community

    Expert support, accountability, and connection with like-minded moms! We're with you every step of the way.

  • Mobility Routines

    Daily mobility routines to help support your recovery, and SOS routines for any aches or pains you might be dealing with.

  • Flexible Workouts

    Rearrange your workouts to fit YOUR schedule. You can also pause and resume the workouts later if you get interrupted.

  • Ability to Pause and Resume Program

    Life get lifey? No problem. We keep moving forward. With the ability to pause and resume your program, you don't have to worry about feeling behind.

  • Alternate Exercise Options

    Can't make it to the gym? Only have bands available? Traveling? Your program has alternate exercise options to help you stay consistent.

  • Resource Library

    Pelvic floor, strength training, nutrition, and more! Helpful, easy to find information you can trust.

Sign me up!

This is DEFINITELY for you if…

  • You want a clear, trusted plan to follow throughout your pregnancy

  • You’re tired of Googling what’s "safe" and want guidance from an actual expert

  • You want workouts that prepare you for birth—not just maintain the status quo

  • You’re new to lifting or an experienced lifter who wants a plan that respects pregnancy-specific changes

  • You want support, guidance, and community

Investment for Expecting Strong

1st, 2nd, and 3rd Trimester Program

1 Payment of $1500 // 2 Payments of $800 // 6 Payments of $295

2nd and 3rd Trimester Program

1 Payment of $1100 // 2 Payments of $600 // 6 Payments of $210

3rd Trimester Program

1 Payment of $600 // 2 Payments of $305 // 4 Payments of $155

Equipment Needs By Program:

This is a breakdown of the equipment you’ll need for each program. When you join, I’ll provide you with a list of brands I recommend!

Dumbbells or Bands Only:

Need:

  • 1 set of long resistance bands (approximately $30)

  • 1 set of short resistance bands (approximately $20)

  • Band door anchor (approximately $5)

Good to have:

  • Full set of dumbbells in 5lb increments - Although you CAN do the entire program with just bands, dumbbells will make it much more effective. The best bang for your buck is adjustable dumbbells. If you don’t have a full set of dumbbells, there is guidance for how to make what you have work for you.

  • Adjustable bench - You CAN complete the entire program without this. Many of my clients are able to use a coffee table or couch. An adjustable bench does make things easier and allow for more variation.

  • TRX or TRX-like bodyweight system - I have the non-brand name TRX and it works great and is cheap.

Barbell:

Need:

  • Barbell and Plates

  • Squat Rack

  • Flat Bench

  • 1 set of long resistance bands

  • 1 set of short resistance bands

  • Band door anchor

  • TRX or TRX-like bodyweight system - I have the non-brand name TRX and it works great and is cheap.

  • Full set of dumbbells in 5lb increments - The best bang for your buck is adjustable dumbbells. If you don’t have a full set of dumbbells, there is guidance for how to make what you have work for you.

Good to have:

  • Adjustable bench - You CAN complete the entire program without this. A flat bench WILL do. But an adjustable bench does make things easier and allow for more variation. (Note: you don’t need an adjustable bench AND a flat bench. Flat bench is needed, adjustable bench offers more options)

  • Pull Up Bar

  • Step up box

FAQ

  • No experience necessary! CSCo focuses on mastering the basics and building strength safely, so whether you’re new or looking to brush up on your form, you’ll be in the right place.

  • Nope! This is a comprehensive strengthening program fit for ANYONE. It's also a chance to get back to basics with new cues and tips that will improve your performance.

  • The equipment you’ll need depends on the program option you choose:

    • Dumbbell & Band Option: You can complete this version with just resistance bands. HOWEVER, you will get the most out of the program if you have access to dumbbells. There are additional “nice to have” pieces of equipment listed above.

    • Barbell Option: This option includes barbell movements, so you'll need access to a barbell, squat rack, and weights in addition to dumbbells and bands (can also use a cable machine). There are alternate exercises available for the barbell movements in case you can't make it to the gym.

  • Workouts are designed to be 45-60 minutes, but I provide information on how to adjust them if you need even shorter sessions. The goal is to fit the training into your life, even when things get busy!

  • No, you can complete the program at home if you have the necessary equipment. A gym can be helpful for the barbell options, but the dumbbell and band options are designed to be done anywhere, including your living room.

  • Life happens! If you miss a workout, don’t stress. You can adjust your schedule to make it up or simply pick up where you left off. The program is designed with flexibility in mind to accommodate your needs.

  • You should be cleared by your doctor to exercise, but you can start the program any time from right when you find out you’re pregnant until right before birth!

  • Yes, the program is written by a pelvic floor physical therapist and strength coach with over a decade of experience. It’s specifically designed to support your core and pelvic floor while building full-body strength. There are modifications for exercises to ensure you’re working safely at every stage.

  • CSCo blends the best of pelvic floor rehab with challenging strength training. It’s not just about deep core exercises or breathing…it's about building real, lasting strength. You’ll get a plan that respects your pregnant body while giving you the challenge needed to truly maintain and build strength as your body changes.

  • Yes! You’ll have access to group coaching calls, a private community for asking questions and getting feedback, and ongoing support from me. I’m here to help you stay on track, adjust as needed, and answer any questions you have along the way.

Have more questions?

We’re happy to help! Ask your question below.