Name: Playbook - Brittany Ogus - Tuesday Stage 3 Home (wk13-16)
Uploaded: 2024-02-17T23:53:33.810Z
Duration: 60 min
Description: Tuesday Stage 3 Home (wk13-16)

upper:

- Bent over row (dumbbells or band) (8-15 
  reps)
- Floor press (dumbbells or band) (8-12 reps)
- Single-arm row (dumbbell or band) (8-12 
  reps)
- Seated overhead press (dumbbells or band) 
  (8-12 reps)
- side plank band row

PN Cat Cow

PN Bird dog (core)

PN 90/90 Thoracic Side Body Opener

PN Adductor Rockbacks Thoracic Rotation

PN Behind band raises (core_PF)

Halos (mobility)

Prenatal Upper Warm Up

Bent over row (dumbbell)

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- Standing in a staggered stance, hinge forward at the hips and support your upper body with one hand, the opposite hand holding a dumbbell
- Keep the grip neutral, so that your palm is facing your body, and keep your arm outstretched
- Slowly, and with control, bring the dumbbell up towards your chest, flexing at the elbow
- Pause at the top of the movement, before lowering the dumbbell back to your starting position
- Complete desired reps then repeat on the opposite side

Single Arm Row (Dumbbell)

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

Dumbbell seated shoulder press

PN Modified Side Plank with Band Row (Core)

Tuesday 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

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

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

Tuesday Stage 3 Home (wk13-16)

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