Name: Playbook - Brittany Ogus - Monday Stage 4 Home (wk17-20)
Uploaded: 2024-02-17T23:53:34.031Z
Duration: 60 min
Description: Monday Stage 4 Home (wk17-20)

lower:

- Squat (1-3 sec eccentric focus) (8-12 reps)
- Glute bridge (pause, dumbbell) (10-30 reps)
- Good morning (band) (10-15 reps)
- Rotational b-stance deadlift (8-12 reps)
- Kneeling pallof press with rotation (can use 
  a dumbbell) (10-15 reps)

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

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squat (eccentric)

- Lying flat on the floor on your back with the hands by your side and your knees bent
- Your feet should be placed around shoulder width apart on the floor
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight 
- Breathe out as you perform this part of the motion and hold at the top for a second, squeezing your glutes
- Slowly lower back to the starting position as you inhale

Glute Bridge

- Place band under your feet and behind your shoulders
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your hamstrings and lower back
- Stand up to the starting position and repeat

Good Morning (Band)

B stance RDL (dumbbell)

Kneeling pallof press with rotation

Monday Stage 4 Home (wk17-20)

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)

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

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 4 Home (wk17-20)

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