Name: Playbook - Brittany Ogus - Monday Stage 3 Home (wk13-16)
Uploaded: 2024-02-17T23:53:33.861Z
Duration: 60 min
Description: Monday Stage 3 Home (wk13-16)

lower:

- Step ups (dumbbell) (SWAP: Bulgarian split 
  squats) (8-10 reps)
- Romanian deadlifts (dumbbell) (8-12 reps)
- Goblet squat (dumbbell, pause) (10-12 reps)
- Reverse lunge with internal rotation row 
  (band) (can do without band) (8-12 reps)
- Glute bridge pull aparts (with band) + bear - plank raises (10-20 reps each)

PN Cat Cow

PN 4 X 4 (mobility_warm up)

Kang squat

PN 90/90 Hip Extension

PN Adductor Rockbacks

PN Quadruped Hip Shift on Block

PN Standing Hip Shift

Prenatal Lower Warm Up

Step ups (dumbbell)

- 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)

Goblet squat

PN Reverse Lunge with Banded Row

Glute bridge pull apart (band) (bench)

PN Bear Plank + Raised

Superset

Monday 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

Alexandra

Tuesday Stage 3 Home (wk13-16)

Wednesday Stage 3 Home (wk13-16)

Thursday Stage 3 Home (wk13-16)

Friday 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

Monday Stage 3 Home (wk13-16)

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