Name: Playbook - Brittany Ogus - Saturday Stage 2 Home (wk9-12)
Uploaded: 2024-02-20T19:42:02.001Z
Duration: 60 min
Description: Saturday Stage 2 Home (wk9-12)

OPTIONAL) complete as circuit

1.	Incline push-ups (on bench, knees or toes)  
    (8-10 reps)
2.	pause glute bridge (band or dumbbell) (10- 
    20 reps)
3.	Single-leg deadlift (assisted, dumbbell) (8- 
     12 reps)
4.	Lateral raise (10-15 reps)
5.	Bulgarian split squats (internal rotation) 
   (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

- 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

PN Pause Glute Bridge (Dumbbell)

PN B-Stance Single Leg RDL

Grab a park of dumbbells, embrace your core, and have knees slightly bent. Feet can be staggered or just slightly spread apart.

Using your delts, lift the dumbbell at about a 45 degree angle (you don’t want to go fully to the side). Lower and repeat.

Lateral raises

Bulgarian split squat internal rotation (pelvic stability)

Saturday Stage 2 Home (wk9-12)

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! 💪🔥🔥

Saturday Stage 1 Home (wk 5-8)

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 2 Home (wk9-12)

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