PRENATAL GYM 2ND TRIMESTER
100 Seasons
Hi mama!!! so excited to get started with you on this trimester! Quick reminder & disclaimer before starting these to be cleared by your doctor or medical team, always listen to your body in terms of weight amount & we recommend prior experience of weight training in the gym to continue these type of exercises in pregnancy! Let’s get into it and work on that strength for you and baby together!!
-
00:34Episode 1
BANDED SQUAT STEPS (4x10)
Episode 1
First, sit into a squat with a band right under your knees, perform your 10 steps per side.
-
LEG EXTENSIONS TO MODIFIED PUSHUP (3x8) PER SIDE
Episode 2
From a kneeling pushup position, extend one leg back as you lower your chest to the floor, then bring the knee back in as you push up.
Zero equipment
-
00:38Episode 3
REVERSE LUNGE CURLS (4x10)
Episode 3
Start standing with weights in hand, step back into a reverse lunge & as you do, curl the dumbbells, as you step back up, return the dumbbells. Do alternating legs!
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs*Modification: split this exercise ...
-
00:27Episode 4
SINGLE ARM MODIFIED SNATCH (4x10)
Episode 4
Hold a dumbbell in one hand, squat slightly, then explosively drive upward to bring the weight from your hip to straight overhead in one fluid motion. Repeat on the other arm.
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-20lbs
Advanced: 25-40+lbs -
00:39Episode 5
CABLE STRAIGHT ARM PULL DOWN (4x12)
Episode 5
Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.
Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs*Modification: Upright row with dumbbells
-
00:38Episode 6
BIRD DOG LATERAL SHIFT (3x12) PER SIDE
Episode 6
From an all-fours position with one arm and the opposite leg extended, slowly move that arm and leg out to the side (away from your center) while keeping your back flat.
Zero equipment
