Name: Playbook - Brittany Ogus - Saturday Stage 3 Home (wk13-16)
Uploaded: 2024-02-17T23:53:33.679Z
Duration: 60 min
Description: Saturday Stage 3 Home (wk13-16)

(optional lower)

- Goblet squat (10-15 reps)
- Good morning (band) (10-15 reps)
- Single-leg deadlift (assisted, db) (8-12 reps)
- Single-leg hip thrust (8-12 reps)
- Front loaded pistol squat (5-12 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

Goblet squat

- 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)

PN Single-Leg RDL Assisted

- Sit on the ground with a bench (couch) behind you, bending your knees so your feet are planted on the ground
- Lean back so your shoulders are on the bench
- Raise one leg off the floor, holding a dumbbell at the hip 
- Drive your hips up
- In the top position your knees should be bent at 90° and your shoulders should be near the top of the bench, with your body forming a straight line between them
- Pause at the top of the lift and squeeze your glutes
- Lower your hips slowly

One Leg Hip Thrust (Dumbbell) (Couch)

Front loaded pistol squat

Saturday 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

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)

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

Saturday Stage 3 Home (wk13-16)

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