Plus +1: Pregnancy Workouts1.11.0 - App Store

Your body’s changing, and your training plan should too! Our strength training program and education system is designed to help you feel confident, strong, safe, and knowledgeable in every phase of pregnancy (trying to conceive phase included) and postpartum - both in the gym and at home.

Plus +1’s prenatal workouts are designed to adapt and educate you on what to expect while lifting; we’re here to help you feel confident continuing to strength train throughout your pregnancy. Our training program will meet you at your exact week of pregnancy - including modifications and considerations - with both an in-gym and at-home option. The exciting news is, we have even more to offer than just training; our team of experts assembled a video curriculum that answers your biggest pregnancy questions. You’ll feel confident in every step of your prenatal training journey with the topics we cover:
1. When to stop exercise
2. Postural changes and considerations
3. Anatomy of the female pelvis and pelvic floor
4. Pelvic girdle pain, pubic symphysis or SI joint discomfort considerations
5. Diastasis Recti and coning of the Linea Alba
6. Diaphragmatic breathing and connection breath to pelvic floor
7. General strength training modification, mobility, and cardio

Our support doesn’t stop once your baby arrives; Plus+1’s postpartum training considers that every birth experience is different and each body has endured a lot of changes that require healing. We assist in easing you back into strength training by reintroducing movement with a four-phase plan (and plenty of education to accompany it):

1. Gentle breathing and light movement
2. Gentle stretching and movement
3. Low intensity and mat-based strengthening
4. Reintroduce upright movement and a slow progression into strength training

No matter what phase you’re in, you’ll have education from experts in the fitness, strength and condition, and medical fields at your fingertips. You’ll be equipped to understand what’s safe and comfortable for you and baby! Our team of experts - including a Certified Pre-/Postnatal Coach + Pregnancy and Postpartum Corrective Exercise Specialist, an OBGYN, and a Pelvic Floor Physical Therapy team - have your back every step of this exciting journey.
https://www.apple.com/legal/internet-services/itunes/dev/stdeula/

Version History New Workout Flow
A redesigned workout experience that’s cleaner, faster, and easier to use mid-session. Everything from exercise cards and checkmarks is now accessible through a streamlined vertical layout with a floating toolbar and improved workout caching — so you can customize, track the progress of your workout, and finish workouts with fewer taps, zero friction, and no loss of progress on incomplete sessions.
2. Stopwatch & Timer Updates

Updated to be more reliable, more responsive, and easier to control — so your timing works with your workout, not against it. Both the stopwatch and timer can now be used and running in the background while interacting with the rest of the app, and can be adjusted on the fly.
3. Live Activities

Follow your workout in real time right from your lock screen. Perfect for staying locked in while life happens around you - or when trying to stay off your phone while in the gym. 1.11.0 4d ago New Workout Flow
A redesigned workout experience that’s cleaner, faster, and easier to use mid-session. Everything from exercise cards and checkmarks is now accessible through a streamlined vertical layout with a floating toolbar and improved workout caching — so you can customize, track the progress of your workout, and finish workouts with fewer taps, zero friction, and no loss of progress on incomplete sessions.
2. Stopwatch & Timer Updates

Updated to be more reliable, more responsive, and easier to control — so your timing works with your workout, not against it. Both the stopwatch and timer can now be used and running in the background while interacting with the rest of the app, and can be adjusted on the fly.
3. Live Activities

Follow your workout in real time right from your lock screen. Perfect for staying locked in while life happens around you - or when trying to stay off your phone while in the gym. 1.10.0 Aug 16 New Workout Flow
A redesigned workout experience that’s cleaner, faster, and easier to use mid-session. Everything from exercise cards and checkmarks is now accessible through a streamlined vertical layout with a floating toolbar and improved workout caching — so you can customize, track the progress of your workout, and finish workouts with fewer taps, zero friction, and no loss of progress on incomplete sessions.
2. Stopwatch & Timer Updates

Updated to be more reliable, more responsive, and easier to control — so your timing works with your workout, not against it. Both the stopwatch and timer can now be used and running in the background while interacting with the rest of the app, and can be adjusted on the fly.
3. Live Activities

Follow your workout in real time right from your lock screen. Perfect for staying locked in while life happens around you - or when trying to stay off your phone while in the gym. 1.9.0 Jul 2 New Workout Flow
A redesigned workout experience that’s cleaner, faster, and easier to use mid-session. Everything from exercise cards and checkmarks is now accessible through a streamlined vertical layout with a floating toolbar and improved workout caching — so you can customize, track the progress of your workout, and finish workouts with fewer taps, zero friction, and no loss of progress on incomplete sessions.
2. Stopwatch & Timer Updates

Updated to be more reliable, more responsive, and easier to control — so your timing works with your workout, not against it. Both the stopwatch and timer can now be used and running in the background while interacting with the rest of the app, and can be adjusted on the fly.
3. Live Activities

Follow your workout in real time right from your lock screen. Perfect for staying locked in while life happens around you - or when trying to stay off your phone while in the gym. 1.7.0 Jun 22 Bug fixes, performance improvements and more amazing workouts! 1.6.0 10/23/2025 Bug fixes, performance improvements and more amazing workouts! 1.5.0 07/30/2025 Bug fixes 1.4.0 07/16/2025 Image rendering improvements 1.3.0 04/06/2025 Our latest update includes an improvement to our backend analytics tool, making it even easier for our Customer Support team to deliver excellent service to our members. 1.2.0 01/08/2025 - Updated Timer Function 1.1.0 09/12/2024 Maintenance 1.0.8 07/16/2024 NEW: Nutrition education module added to the Resources section to guide you on breastfeeding and nutrition needs, supplement recommendations, nutrition related complications, and more.
NEW: Long form videos under Weekly Coach’s Notes discussing the changes your body is experiencing during that phase of pregnancy (trying to conceive, trimester 1, etc.).
UPDATE: Reduced loading time for images/GIFs.
UPDATE: Prenatal weekly flow improvement to better guide you through your workouts. 1.0.6 12/01/2023 NEW: Nutrition education module added to the Resources section to guide you on breastfeeding and nutrition needs, supplement recommendations, nutrition related complications, and more.
NEW: Long form videos under Weekly Coach’s Notes discussing the changes your body is experiencing during that phase of pregnancy (trying to conceive, trimester 1, etc.).
UPDATE: Reduced loading time for images/GIFs.
UPDATE: Prenatal weekly flow improvement to better guide you through your workouts. 1.0.5 11/21/2023 Fix week mapping bugs 1.0.4 08/30/2023 Improvements and bug fixes on subscription flow 1.0.3 05/13/2023 Subscription changes 1.0.1 05/08/2023 1.0 04/27/2023