Prenatal Program by Nastya Nass
Newly pregnant and scared tomove the wrong way?
Here’s a week-by-week plan built for exactly where you are today, so you can keep your strength and energy, ease the usual aches, and prepare your body for birth, safely.
Go through all 40 weeks strong, energized, and calm, and reach birth prepared instead of anxious and alone.
This isn’t just about working out
It’s about how youfeel every single day
Tap anything that feels true.
Cards speak to the real fears of a woman in her first trimester, not to surface goals. Each card flips to a calmer, in-control version when tapped.
You lie awake at night wondering if it’s even okay to move right now
You move each day knowing it’s safe, and your body feels stronger for it
You’re tired and a little nauseous, and your energy has dropped off a cliff
Short, gentle sessions keep your energy up without wearing you out
You want to start the right way from day one, but every article says something different
You follow one clear roadmap from week 1, not a hundred conflicting opinions
You want to stay fit and strong, but you’ve no idea what’s safe this early
You keep your strength week by week, with movements chosen for exactly this stage
You’re carrying all of this, and all these questions, mostly alone
You’re led one week at a time, in control of your body and your pregnancy
It’s not that you’re doing pregnancy wrong. It’s that no one has given you a plan that keeps you strong and safe for exactly this week.
Stay strong, energized,and in control
guided week by week from the very first one
The program meets you at your current week and tells you exactly what to do. No more Googling, no more guessing.
Every session is chosen for your exact stage, so you keep building strength, energy, and mobility as your body changes, and prepare it for birth, all with a built-in safety system so you always know what’s safe.
You stay strong and in control, led one week at a time.
Built by someone who’s just been through it. Three times.
"I’m Nastya Nass. I’m a professional dancer, a coach, and a mom of three. My whole career is built on knowing how to work with my body, and then I got pregnant and realized how little of that applied. I had the same questions you have right now: what’s safe this week, how do I keep moving as my body changes, how do I get to birth strong instead of anxious?
So I built this around real pregnancy, not theory. After my first, I put together the plan I wished I’d had. Through my next two pregnancies, I tested it and refined it, week by week, until it was exactly what it needed to be."
"Three pregnancies taught me what this program had to be. This is it."
How it works
Start at your exact week
Your plan is already mapped to where you are today. Open the app and your first session is ready. No setup, no figuring out where to begin.
Train 3 times a week
Three short guided sessions: A) Full-Body Strength, B) Mobility & Pelvic Floor, C) Stretch & Recovery. New variations each month so it never gets stale.
Follow the roadmap to birth
Each week updates on its own to match your stage. You just show up and move. We handle what comes next.
On Plus, a 4th stability-ball workout is added from week 14 (so during weeks 1 to 13 your Plus perks are the meditations and weekly education).
Birth isn’t the finish line
It’s thehalfway point
After birth, your body needs rebuilding in the right order, not a rushed comeback. The Postpartum Program restores your deep core and pelvic floor first, then safely builds you back up through four stages: Foundation, Activation, Strengthening, and Endurance. By the end you’re strong, capable, and moving like yourself again.
That’s why we built the Complete Journey: your pregnancy and your recovery, one continuous path, one purchase.
Starts only after medical clearance (typically around 6 weeks vaginal, 8 to 12 weeks caesarean).
Everything you need.Nothing you pay for and won’t use.
Your full journey: weeks 1 to 40. The best value per week, because you’re starting right at the beginning.
What’s inside:
Plus adds:
Trimester 1‑3/ Standard
Trimester 1‑3/ Plus
Everything in Standard, plus the 4th stability-ball workout, guided meditations, and weekly education.
Get this planCompleteJourney
Prenatal Plus for all three trimesters + the 8-week Postpartum Program. One purchase that carries you through birth and back to strength after.
Get this planReal, safe movement
No filters. No “bounce back.” No pressure.
Just structured, week-appropriate movement designed around how your body actually changes. Warm, gentle, and safe.
Everything laid out for you,right in the app
Your week, your sessions, your safety cues, all in one place. Open it and just follow along.
Start today. Open your stage. Follow the plan.
Moms who start feel the difference,and fast
What moms tell us:
“Two words. No more googling. That is the entire review.”
Kayla, week 13
★★★★★
“ok so i bought this at like 2am after a google spiral about whether i was allowed to lift my toddler, which is a totally normal thing to be doing at 2am apparently ))) anyway it opened on week 6 for me and just told me what to do that day and i almost cried. i have done like 9 sessions now. the red flags list is the bit that actually calmed me down, i keep it open on my phone 🤍”
Marissa, week 8
★★★★★
“I am eleven weeks and completely wiped out by about 3pm, so I was pretty sure I would not use this. The sessions are short enough that I do them anyway. Some days I only manage the stretch one and that is fine, it does not make you feel like you failed. My energy is not back or anything... but the days feel less like survival.”
Priya, week 11
★★★★★
“I was scared to do a squat. A SQUAT 😅 nine weeks in and I am moving most days now and nothing has exploded.”
Sam, week 9
★★★★★
One purchase. No subscription. 30-day money-back. It’s yours for life.
Safety isn’t an add–on.It’s built into every workout.
“Listen to your body” and the avoid-pain rule on every session
Clear red flags so you know exactly when to stop and call your doctor
A built-in rest timer so you never overdo it
Safe positions for each stage of pregnancy (stability ball from week 14)
Safety framed as confidence and control, never fear.
Your questions,answered
From week 1. The program is built week by week, so wherever you are in your first trimester, your plan opens at your exact week and meets you there.
Standard is the complete 3-workouts-a-week program to birth. Plus adds a 4th stability-ball workout from week 14, guided meditations, and weekly educational articles with baby-development and body updates.
Three short guided sessions a week: Full-Body Strength, Mobility & Pelvic Floor, and Stretch & Recovery. On Plus, a 4th stability-ball workout is added from week 14.
Minimal gear: a mat, light dumbbells, a band, and a stability ball. Every session is designed to be done at home.
Safety is built into every workout: week-appropriate movement, the avoid-pain rule, clear red flags, and a built-in rest timer. Still, always check with your doctor before starting any prenatal program.
If you have a high-risk pregnancy, bleeding, or your doctor has restricted exercise, get medical clearance first. Red flags in every session tell you exactly when to stop and call your doctor.
Start your40 weeks
strong
Energized, and sure of every step
Your personalized week-by-week plan is ready. One purchase, no subscription, 30-day money-back.