Name: Playbook - Brittany Ogus - Wednesday Stage 3 Home (wk13-16)
Uploaded: 2024-02-17T23:53:33.652Z
Duration: 60 min
Description: Wednesday Stage 3 Home (wk13-16)

lower:

- B-stance Romanian deadlift (dumbbell) (8- 
 12 reps)
- Sumo squat (10-15 reps)
- Glute bridge (dumbbell or band) (10-20 
  reps)
- Reverse lunge (8-12 reps)
- Modified side plank with leg lifts (10-20 reps)

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

B stance RDL (dumbbell)

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- shoulder blades on the bench, chin tucked
- Your feet should be placed around shoulder width apart on the floor, knees at about 90 degree angle
- lift your hips off the floor and up 
- Breathe out as you perform this part of the motion and hold at the top for a second, squeezing your glutes
- Slowly lower about half way focusing on the shortened position

Glute Bridge

- Stand tall with your feet should be about hip width apart
- Take s long step back with one foot, then allow both knees to bend and descend just short of allowing your trailing knee to touch the floor
- Your body should continue to be upright
- Press back up by pushing through your back foot maintaining balance as you return to the starting position
- Repeat on the opposite side
- Alternating back and forth for time or reps

Reverse Lunges

PN Modified Side Plank with Leg Lift (Core)

Wednesday 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)

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

Wednesday Stage 3 Home (wk13-16)

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