Name: Playbook - Brittany Ogus - Friday Stage 2 Gym (wk9-12)
Uploaded: 2024-04-03T04:15:04.366Z
Duration: 60 min
Description: Friday Stage 2 Gym (wk9-12)

(1-3 sets each exercise)

- KAS glute bridge (barbell, dumbbell or 
   machine) (8-15 reps)
- Single-arm lat pulldown (cable) (8-12 reps)
- Romanian deadlifts (8-10 reps)
- Single-arm shoulder press (dumbbell) (8-10 
  reps)
- Dynamic Copenhagen planks (8-12 reps)

PN Cat Cow

PN Adductor Rockbacks Thoracic Rotation

PN 4 X 4 (mobility_warm up)

Kang squat

Pipe cleaner upper body (warm up)

Halos (mobility)

Prenatal full body warm up

PN KAS glute bridge (barbell)

Single-arm cable lat pull-down

- Start standing with feet hip width apart, holding dumbbells forward off the hips
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
-push your hips back like you’re trying to touch a wall with your booty
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Romanian deadlift (dumbbell)

Single-arm shoulder press

Copenhagen plank (core) still or dynamic

Friday Stage 2 Gym (wk9-12)

Miranda

Great workout especially for someone who’s in the first trimester and still wants a little push

Alycia

Monday Stage 1 Gym (wk5-8)

Tuesday Stage 1 Gym (wk5-8)

Challenging in the best way. Glad to have some guidance as I start my pregnancy journey!

Angelea

Beverly

Wednesday Stage 1 Gym (wk5-8)

Thursday Stage 1 Gym (wk5-8)

Friday Stage 1 Gym (wk5-8)

Saturday Stage 1 Gym (wk5-8)

Sunday Stage 1 Home (wk5-8)

Olivia Herrera

Jessica

Took Saturday as my rest day because I was beyond exhausted! Just crushed this on a Sunday morning and it felt so good to get a sweat in!

10 + 1 weeks pregnant today, first workout in almost 3 weeks. Feels so amazing to move my body again, can’t wait for the rest of the program Britt 🤍🤍

Friday Stage 2 Gym (wk9-12)

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