text: Chapter 12
  12-45. P3T sessions include three typical elements: preparation, activities, and recovery. A preparation
  activity called centering—purposeful concentration on the base of support and changing center of mass—
  and relaxation are unique P3T activities leaders deliberately program into the Soldier’s schedule. Preparation
  and strength training should occur before endurance training. To avoid light-headedness when getting up
  from the ground, standing exercises should precede sitting and floor exercises. For the same reason, pregnant
  Soldiers do not return to the position of attention between floor exercises. They use that time to recover in
  place. Recovery at the end of the session safely returns the Soldier to the pre-exercise state. In pregnant
  Soldiers, a heart rate below 100 bpm indicates that they have returned to a pre-exercise level of exertion.
  PREPARATION
  12-46. P3T preparation aims to get the Soldier’s mind and body ready for exercise. It consists of centering,
  core compressions, and modified Preparation Drill. It should last approximately 15 minutes. Centering
  focuses on mental preparation, deep abdominal breathing, and physical balance. Soldiers can perform it
  sitting or standing. When a profile restricts Preparation Drill exercises, Soldiers can perform other general
  warm up movements including walking, marching or jogging in place, dynamic stretching, or easy aerobic
  dance steps. Soldiers focus also on core compressions on the transversus abdominis (muscle layer on sides
  of the abdomen). They pull the belly button in and toward the spine, hold for a few seconds, and repeat for a
  minute.
  ACTIVITIES
  12-47. Pregnant Soldiers should plan to exercise three to five times per week for 60 to 90 minutes at each
  session. Microcycles of one week and mesocycles of two to four weeks allow sequential training and fit
  neatly into the three trimesters of pregnancy and the postpartum period. Leaders can modify periodized
  training cycles to accommodate the changes occurring in the pregnant Soldier’s fitness and fatigue levels,
  directives from medical providers, and the Soldier’s motivation to train.
  12-48. Otherwise-healthy, postpartum Soldiers resume core strengthening exercises shortly after giving
  birth. They may need modifications to core and hip strengthening exercises at first, but as they progress,
  standard movements become safe. Before resuming sit-up type exercises, Soldiers should be checked by their
  medical provider for rectus diastasis, a midline separation between the vertical muscles of the abdomen.
  Twelve weeks after the pregnancy has ended, postpartum Soldiers should be able to run three times per week.
  Postpartum Soldiers with leadership qualities should also be considered by commanders for leadership roles
  in the P3T program.
  RECOVERY
  12-49. Relaxation and stress management are recovery activities that maintain a pregnant Soldier’s health
  throughout her pregnancy and prepare her to conserve energy during labor and delivery. A quiet, comfortable,
  and dimly lit environment with calming music can assist with mental imagery, deep breathing practice,
  muscle relaxation, and mindfulness practice.
  PREGNANCY AND POSTPARTUM PHYSICAL TRAINING
  EXERCISES
  12-50. Soldiers maintain physical fitness with P3T exercises. Each exercise may be selected for Soldiers
  by their providers and coached in the P3T program by H2F performance specialists. Table 12-9 lists P3T
  exercises (see ATP 7-22.02 for illustrations). Soldiers adjust the dose and range of movement based on their
  specific needs, level of conditioning, and trimester.