With a band attached high on the rack or hooked on a door hinge hook. From a half kneeling position pull the band down engaging your lats. Slowly reverse the movement, releasing tension from the band.

Resistance band Lat Pulldown (Wide grip)

With a band attached high on the rack. 
Pull the band back engaging your rear delts and upper back. 
Slowly reverse the movement, releasing tension from the band.

Resistance band Lat Pulldown (Close Grip)

You will anchor the resistance band in front of you with a door anchor or wrap it around a heavy piece of furniture or rack and sit on a chair or the ground back until you get some resistance. Get your back straight and your shoulder blades together and stick your chest out. For a better stability bent your kneed slightly so you are in a very shallow squat.

Resistance Band Seated Row (overhand grip)

Support yourself using your opposite arm. Keeping your back flat and core engaged. 
Row dumbbell to your hip while retracting your shoulder back. Lower down slow back to the start position. Repeat.

X___reps each arm

Single arm dumbbell row

- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat for reps

Twist Dumbbell Curls

Perform each exercise once through. Rest 60 seconds and repeat.

Bend at a 45 Degree angle with you back arched. Pull the band down using your lats and not your arms to bring the band towards your thighs. 
Keep your chest up at the bottom of the movement as you squeeze through your lats. Slowly release the band up controlling the move.

Resistance Band Pullover

Begin with a dumbbell in both hands with palms facing each other. Curl dumbbells towards your shoulders. Slowly lower down until arms are extended.

Drop set last set: drop the weight by 5lbs and perform 5-8 more reps.

Dumbbell Hammer curls (drop set last set)

Superset

With the pulley set high on the rack. Pull the cable towards your face with elbows flared outward. Slowly reverse the movement back to starting position.

Resistance Band high face pull

Hold either end of the band while stepping a foot in the center. Make sure it’s secured under your foot. Perform a bicep curl by bringing your hands up curling towards the front of your shoulders. Slowly lower down and repeat.

Resistance band bicep curls

LISS Cardio

2nd Trimester: 
Back & Biceps + LISS (Home)

Prenatal Hamstrings, Glutes, & Core (Gym)

2nd Trimester: Back & Biceps + LISS (Home)

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