Name: Playbook - Brittany Ogus - Wednesday Stage 4 Home (wk17-20)
Uploaded: 2024-04-10T17:51:57.163Z
Duration: 60 min
Description: Wednesday Stage 4 Home (wk17-20)

Rachyl

lower:

- Step ups to lunge (8-10 reps) 
- Sumo squat (db or kettlebell) (8-12 reps)
- Stiff leg deadlift (dumbbells) (8-12 reps)
- Single-leg elevated hip thrust (couch) (8-12 
 reps)
- Glute medius kickback (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

Hip mobility core twist

Adductor ball squeeze back hip opener pf relax

Hip mobility core + pf release

Step up to lunge

PN Sumo Squat

Dumbbell stiff leg deadlifts

PN Single-Leg Elevated Hip Thrust

Do one leg kickback into same leg hip shift. Then rest and do other side

PN Glute Med Kickback Band

Stationary hip airplane

Glute med kickback + adductor hinge shift

Wednesday Stage 4 Home (wk17-20)

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)

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!

17 weeks into my pregnancy and this was a great workout! 🙏

Lisa

Monday Stage 4 Home (wk17-20)

Tuesday 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 4 Home (wk17-20)

Community

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