Name: Playbook - Brittany Ogus - Friday Stage 3 Home (wk13-16)
Uploaded: 2024-02-17T23:53:33.671Z
Duration: 60 min
Description: Friday Stage 3 Home (wk13-16)

upper:

- Incline push ups (6-12 reps)
- Single-arm row (dumbbell or band) (8-12 
  reps)
- Single-arm shoulder press (DB or band) (8- 12 reps)
- Bent-over rear delt flies (8-15 reps)
- Dynamic Copenhagen planks (or dynamic side planks) (6-10 reps)

PN Cat Cow

PN Bird dog (core)

PN 90/90 Thoracic Side Body Opener

PN Adductor Rockbacks Thoracic Rotation

PN Behind band raises (core_PF)

Halos (mobility)

Prenatal Upper Warm Up

- Stand in front of your bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward
- Your hands should be about shoulder-width apart
- Once your hands are in the right position, step your body back into a plank position, one leg at a time
- Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging
- Bend your arms to help you slowly lower your chest toward the bench 
- Straighten your arms to bring yourself back up into a straight line

Incline Push Up

- Standing in a staggered stance, hinge forward at the hips and support your upper body with one hand, the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up towards your chest, flexing at the elbow
- The movement should come from your back and shoulder muscles, not from your arm
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

Single Arm Row (Dumbbell)

PN kneeling shoulder press

Bent over rear delt flies

Copenhagen plank (core)

Friday Stage 3 Home (wk13-16)

Your home plan for pregnancy has a few exercises using a gym machine, one example is the cable row lunge rotation, I don’t have a cable machine at home. I was also expecting that your “gym” program would have more gym machines, there are pretty much the same workout from the home program.

Amanda

It was a perfect workout! My legs are shaking, I’m sweating, but I feel energized.

Erin

Monday Stage 3 Home (wk13-16)

Alexandra

Tuesday Stage 3 Home (wk13-16)

Wednesday Stage 3 Home (wk13-16)

Thursday Stage 3 Home (wk13-16)

Saturday Stage 3 Home (wk13-16)

Sunday Stage 3 Home (wk13-16)

15wks today and really enjoying these workouts ☺️

Great workout! Made me feel strong with the baby bump.

Lisette Camacho-Alvarez

Love how Brittany specializes in pregnancy so I can feel safe and confident while getting a good workout in & knowing my baby is okay. Can’t wait to be a strong mom!

Abby

Great workout! 16 weeks and felt good the entire way through

Heather

I'm a sweaty mess. This was a butt kicking workout.

That last exercise had me saying...how did I even get this done? GREAT WORKOUT!

Allison

Great first workout now that I’ve gotten my energy back in the second trimester! Excited to get my daily lifts in!

Rachyl

17 weeks into my pregnancy and this was a great workout! 🙏

Lisa

Monday Stage 4 Home (wk17-20)

Tuesday Stage 4 Home (wk17-20)

Wednesday Stage 4 Home (wk17-20)

Thursday Stage 4 Home (wk17-20)

Friday Stage 4 Home (wk17-20)

Saturday Stage 4 Home (wk17-20)

Sunday Stage 4 Home (wk17-20)

Great! This was my first workout with the program and it was hard, but not so hard that I felt like quitting!😂 I don’t have access to some of the equipment needed, so had to modify a bit

Friday Stage 3 Home (wk13-16)

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