Name: Playbook - Brittany Ogus - One DB full body *pregnancy friendly*
Uploaded: 2024-04-17T18:56:33.251Z
Duration: 30 min
Description: One DB full body *pregnancy friendly*

Work as a circuit, minimal to no rest. Rest when you need! If pregnant, sub incline push ups on knees or wall. See how many rounds you can get in 20-30 min!

- 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)

Kettlebell swing to squat lift

Squat to one arm shoulder press

- 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

KAS glute bridge (dumbbell or kettlebell)

Bear plank dumbbell pull through

Copenhagen plank (with ankle tap)

One DB full body *pregnancy friendly*

Pregnancy warm up/birth prep (20+ weeks)

Core and pelvic floor strengthening

Pelvic floor relaxation

Dumbbell upper body + core

Parental Pelvic Stability Workout

This was perfect for squeezing into my Saturday, did two rounds and that had me sweating!

Patti

one KB or DB quick full body *pregnancy friendly*

Pelvic stability workout (reduce risk of SPD) pregnancy

20 min pregnancy full body

Prenatal full body labor strength

Pelvic stability workout

Core and pelvic floor (prenatal or postpartum)

Didn’t realize how NOT flexible I am these days 🤣 saving this one to do again!

Victoria

Hip mobility was amazing. I felt so good afterwards. Thank you

Charmayne

Hip mobility

Spine/thoracic mobility

Hip Mobility Flow

Full body

8 weeks preggo today and this was a good break from work!

Prenatal upper body

Prenatal Lower body

Chloe

Prenatal lower body

Core

Upper body

Mackenzie

Prenatal full body

Upper body + core

Lower body

Upper + core

Glutes, shoulders, core

Full body (unilateral workout)

Mobility flow

Full body mobility flow

Hayley

Amazing 🔥 I see myself continuously coming back to this one!

Madyson

Kettlebell full body

Full body (kettlebell or dumbbell only)

Full body workout

Legs and glutes

Full body mobility flow nov

Why do the quick moves always make me sweat soooo much more than anything else 🔥🔥🔥

Maggie

My legs are shaking 🫨 I love these circuit style exercises. I vote more please 🙏 💜

Emily

Legs/ glutes (dumbbell only)

One DB full body pregnancy friendly

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