text: Special Conditioning
  Table 12-8. P3T drills, exercises and schedule template
  Strength and Mobility Drills and Exercises
  Pregnancy Upper Body Lower Body Core Flexibility
  Kegel SSD Hip Stability Drill 4C PMCS
  Standing Trunk Chest Press Front Leaning CD1 Mod RD Mod
  Curve Rest Mod
  Biceps Curls Trunk Extension PD Mod
  Pelvic Clock Seated Row Hamstring Curls Trunk Flexion
  Deep Sumo Squat Shrug Leg Press Front Leaning Rest
  CRP Bent Over Row Squat Bender Mod
  Lat Pull Down Forward Lunge Sit-ups Mod
  Deep Sumo Squat Reverse Sit-ups
  Oblique Sit-up
  Endurance Activities
  No Impact Lower Light Impact Lower Moderate Intensity Upper Body
  Body Body Lower Body
  Rowing Machine MMD1 / RUD Stair Climber Upper Body Cycle
  Aqua-jogging Treadmill walking Water Aerobics Rope Climb Machine
  Elliptical Foot March Release Run
  Stationary Cycling
  Pregnancy Daily Schedule Template
  Monday Tuesday Wednesday Thursday Friday
  Preparation PD Mod PD Mod PD Mod PD Mod PD Mod
  SSD Mod HSD 4C HSD SSD
  Activities STMs upper RUD, MMD1 Pregnancy Ex’s CD1 Mod STMs lower
  Pregnancy Ex’s ETM, Walk FW RR / ETM / FM Pregnancy Ex’s
  Recovery PMCS PMCS PMCS PMCS PMCS
  RD Mod RD Mod RD Mod RD Mod RD Mod
  Postpartum Weekly Schedule Template
  Week 1* Week 2 Week 3 Week 4 Week 5
  Preparation CRP** x 2 mins CRP x 3 mins CRP x 3 mins CRP x 3 mins CRP x 3 mins
  Kegel (5 reps) Kegel (10 reps) Kegel (3x5 Kegel (4x5 Kegel (3x10)
  reps) reps) PD Mod
  Activities Walk (5-10 Walk (5-15 Walk (5-20 Walk (5-30 Walk (5-40
  mins) mins) mins) mins) mins)
  Pregnancy Ex’s ETM
  Recovery Mindfulness RD Mod RD Mod PMCS RD
  CRP x 10’ RD
  *First week after the end of the pregnancy **Constructive Rest Position
  4C four for the core Mod modified
  CD1 conditioning drill 1 PD preparation drill
  CRP constructive rest position PMCS preventive maintenance checks and services
  ETM endurance training machine RD recovery drill
  Ex exercise reps repetitions
  FM foot march RR release run
  FW free weight training RUD running drill
  HSD hip stability drill SSD shoulder stability drill
  min minute STM strength training machine
  MMD1 military movement drill 1