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$115.00

PreCORE Online Program

Now UPDATED! Comprehensive programming (from Week 5 to Week 40), PreCORE is designed to prepare you for the physical demands of pregnancy, childbirth, and postpartum recovery. This program combines full body strength training with mobility work, emphasizing core and pelvic floor control, strength and function.

Due to unexpected demand, this item is currently out of stock.

FREEShipping on domestic orders over $30.00!

Program Details

Pregnancy uniquely challenges your body's strength, stability, and movement patterns, particularly in the core, pelvic floor and lumbo pelvic region. Research shows that strength training during pregnancy reduces pregnancy-related pain, improves delivery outcomes, and enhances postpartum recovery.

This comprehensive program (Week 5 through Week 40) delivers full-body strength workouts that evolve with your changing body, emphasizing core stability, pelvic floor coordination, and functional mobility. Each phase includes progressive strength training and mobility exercises designed to support your body's changing needs through each trimester, preparing you for labor, delivery, and postpartum recovery. Starting as early as week 5 of pregnancy, this program provides the structure needed to maintain strength and mobility throughout your jouney.

For personalized training needs, please explore our individual coaching options here.

HOW TO ACCESS PROGRAM- Once purchased, you may log in to your account with the username/password used to create your account. Click on dashboard-programs, and access you program immediately.

Online program purchases cannot be refunded.

Have a question?

Our Customer Service team is on hand to assist you any way they can.

Program Equipment

Dumbbells or Kettlebells
Mini-Bands (silicone or fabric)
Gym Ball
Long Resistance Bands (power bands)
Small Ball or Folded Pillow

Program Includes

Week 5 - Week 40 Training
Welcome Video
Intro to Diaphragmatic Breathing and Max Isometrics Video
What To Know About Coning Video
Exercise and Pregnancy FAQ PDF
10 Things To Know About DR PDF
PreCORE Workout Schedule PDF

Program Schedule

Core Strength

Build and maintain inner and outer core strength through pregnancy-safe exercises that adapt to your changing body.

Pelvic Floor Strength and Coordination

Master essential exercises to train your pelvic floor, preparing it for pregnancy demands and postpartum recovery.

Full Body Strength Training

Full body movements with a focus on pregnancy-affected muscle groups. Also includes training for stability in daily movements and activities such as running.

Mobility

Stretches and mobility moves targeting commonly stressed areas during pregnancy including the hips, pelvic floor, back, calves, feet, and round ligament.

Impact Training

Strategic drills to maintain strength and coordination during pregnancy, establishing a foundation for postpartum return to activity.

Prep for Labor and Delivery

Specific strength and mobility work designed to prepare your body for the physical demands of labor.

Your Updated PreCORE Online Program

Refilmed for a fresh look!
75+ exercises
Week 5 thru Week 40
EXPANDED strength focus
ADDED more impact drills
+More Educational Videos/PDFs
Minimal equipment needed

Frequently Asked Questions

Celeste Goodson Answers

ACE Medical Exercise Specialist, Pre/Post Natal Trainer and USATF Track Coach here to answer the most frequent questions

Whether you are a competitive athlete or simply enjoy staying active, this structured program helps you maintain strength throughout pregnancy while preparing for postpartum recovery. Going beyond basic kegels and breathing exercises, PreCORE’s 75+ exercises focus on total-body strength, core, pelvic floor, stability and mobility- preparing your for pregnancy, delivery and your return to activity at any level.

You can begin at any point during pregnancy. Exercises start at week 5 and go through Week 40.

Use the FITsplint during your second and third trimesters any time you need extra support- such as during exercise; running, walking, or heavy lifting. It can also be helpful to wear during long periods of standing or in any daily activity when you want extra comfort and stability.

Yes! The program helps maintain and build core strength which is important when the muscles and tissue stretch over a nine month period.

Yes, strength exercises are helpful as they are low-impact and can actually help improve core and pelvic floor strength, control and reduce symptoms. Occasional mild symptoms are normal, but consistent or worsening discomfort may require exercise modification; either reducing weight or modifying exercises. We teach how to manage intra-abdominal pressure through higher pressure exercises. We recommend consulting a pelvic floor physical therapy during pregnancy.

Yes! Both strength and aerobic training are vital components of exercise training during pregnancy. The ACOG recommends 30 min of aerobic exercise (moderate intensity) 5x/week, or small 15 min sessions several times a day. This can include brisk walking or anything that raises your heart rate. See the Pregnancy and Exercise FAQ Document for more information.

The program includes video demonstrations and detailed instructions for all exercises. Month 2 & 3 feature three weekly strength/mobility workouts, while Months 4 thru 9 include two strength and two mobility sessions per week. Strength sessions take under 30 minutes, and mobility sessions are even shorter, making it easily adaptable to your schedule.

Have a product question?

Our Customer Service team is on hand to assist you any way they can.

Customer Reviews

5.0

10 reviews

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Mandi

Your review

I did your PreCORE program through my entire pregnancy and was so happy with it! Silly me didn't sign up for the ReCORE program until now (I'm nine months) but I have been training fo the Eugene half marathon and this has been the best addition to my training. I'm feeling stronger and faster than I was pre-pregnancy! I can't wait to crush some goals for my half marathon, I'll be almost 1 year postpartum. Thank you for everything you do!

Katie

Your review

I used your PreCORE program during my pregnancy, I ran up until 2 days before he was born! I've so enjoyed following along your own journey and using your advice! I've already told quite a few about the FITsplint that I used when I was running. I found it so helpful!

Erin

Your review

I have been using the FITsplint and I LOVE it! Can't wait to start your PreCORE program

Caitlyn

Your review

I used the PreCORE program during my pregnancy and had fantastic results...sharing with other moms-to-be about the importance of keeping a strong pelvic floor through pregnancy

Tara S

Your review

I’ve been doing your precore program for about 10 weeks now and love it! I’m in my 3rd pregnancy, thank you!

Stephanie T

Your review

Celeste - you've been helping me for over a year. I did a custom PreCORE, online ReCORE and now online ReCORE 2. I stopped doing ReCORE after I healed and then got some hip injuries. Within a week of using ReCORE 2 and the moboboard, I started feeling 100% with running. Nothing else helped me get back to running as much as your programs. Thank you for all your help!

Stephanie B

Your review

I had a c section in January (3rd pregnancy) and used both ReCORE + ReCORE 2 and I cannot believe how much stronger I am now! Thanks for putting together such an awesome program!!

Kristin H

Your review

This is an excellent program and I wish I had found it sooner. I started PreCORE at 25 weeks into my second pregnancy and feel like I have gained a lot of core strength, stability and awareness as my pregnancy has progressed. The workouts and mobility videos are easy to fit into a busy schedule or add on to another workout. I am confident that this program can help women avoid much of the back and hip pain associated with pregnancy and set them up for a healthy delivery and optional postpartum recovery. I am looking forward to using the ReCORE program after delivery!

Rose E

Your review

I’m so grateful to have taken the course for four weeks. This was my second pregnancy. I haven’t returned to running since my first, in part because of pelvic issues. I had/have knee soreness and muscle pains that I (and the orthopedic who saw me) related to poor mom form - lifting wrongly and not walking enough. When I did the four weeks of PreCORE my problems went away. I look forward to daycare and more of a reliable schedule with our newborn. I can start the ReCORE exercises then, hopefully soon... I’m not going to prepare for Olympic trials but these programs are the healthcare every mom needs. I won’t run a marathon for a few years but being able to control my abs and pelvic floor are reason enough to use this program.

Jana D

Your review

Thank you for making this program. I have been anxiously waiting for it!

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