Name: Playbook - Brittany Ogus - Saturday Stage 1 Home (wk 5-8)
Uploaded: 2024-02-20T19:36:19.643Z
Duration: 45 min
Description: Saturday Stage 1 Home (wk 5-8)

OPTIONAL (circuit if you feel good)
- PAUSE Glute bridge (dumbbell, couch) (10- 
   20 reps)
- Bent over dumbbell row (alternating) (8-12 
   reps)
- Step ups (8-12 reps)
- Kettlebell swings (dumbbell) (10-20 reps)
- Kneeling dumbbell press outward for deep - 
   core (pallof press substitution) (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

- Lying flat on the floor on your back with the hands holding a weight across the hips
- 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 pause at the top for 2-3 seconds, squeezing your glutes
- Slowly lower back to the starting position as you inhale

Glute Bridge with Pause (Weighted)

- Hold a dumbbell in each hand
- Hinge at the hips to lean forward, knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you row
- Pause at contraction
- Lower the dumbbells with control

Bent Over Row (Dumbbell)

Step ups (dumbbell)

Kettlebell swing (KB or DB)

PN Kneeling Dumbbell Press with Rotation

Single leg glute bridge with opposite band pulldown (sling)

Circuit

Saturday Stage 1 Home (wk 5-8)

Rebecca

Inna

Exactly what I needed. So glad i found your profile.

charity

Monday Home Stage 1 (wk 5-8)

Tuesday Stage 1 Home (wk 5-8)

Wednesday Stage 1 Home (wk 5-8)

Thursday Stage 1 Home (wk 5-8)

Friday Stage 1 Home (wk5-8)

Woo!! That one kicked my butt! 💪🔥🔥

Sunday stage 1 Home (wk 5-8)

Monday Stage 2 Home (wk9-12)

Tuesday Stage 2 Home (wk9-12)

So easy to follow and love how “easy” these are while making you feel so strong!

Saturday Stage 1 Home (wk 5-8)

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