Name: Playbook - Danny Saltos - Pregnancy Safe Workout
Uploaded: 2024-01-15T05:56:21.175Z
Duration: 45 min
Description: Pregnancy Safe Workout

more pregnancy friendly circuits like this please! keep coming back to this one.

Jenni

One of the most incredible things I have had the opportunity of doing during my career is working with women during pregnancy.  

This workout will challenge you but is safe and low impact.  

Make sure to modify as needed and most importantly listen to your body and protect your little one.

Low impact movements to get the body ready to work

We start with movements that are similar to those that we would do in the workout.  

Make sure to use light weights (5lbs) or even just your body weight is fine.

Start in a standing position with a normal squat stance.

Hinge at the hips and bends knees so that your hips travel down and stop when your thighs are parallel to the ground. 

Stand by up and lift your heels as you reach the top

Squat to heel raise

Reps Are counted as 1 per leg.  For example of the reps are 20 that would equate to 10 per leg.  

Standing tall with dumbbells at the side of your hips 

Swing your right leg behind your left knee and bend your right knee so that it hovers off the ground 2-3 inches

Bend your front knee simultaneously so that the thigh is parallel to the ground 

Return to start and repeat on the other side

Alternating Curtsy Lunge

Standing upright

Holding a pair of dumbbells at your hips, raise the dumbbells so that you arms are parallel to the ground.

Standing Lateral Raises

Warm up

We work the upper body in this block.  

Make sure to challenge yourself but be mindful of listening to your body and take as much rest as needed.

I have included three different types of rows to target all the muscles in the back as well as working the shoulders and biceps.

Hinged at the hips with your core braced.  

Perform an alternating row. 

If the set calls for 20 reps that equates to 10 reps per arm.

Alternating Bent Over Row

Start in a hinged position with your torso about 45 degrees with the ground. 

Knees softly bent and back flat

Row with both arms maintaining high elbows

Bent Over Dumbbell High Row

Hinged at the hips with your palms facing up. 

Pull your elbows towards your rib cage to squeeze in your middle back.

Supinated DB row

Start with two dumbbells and press overhead in an alternating manner.

Standing Alternating Arnold Press

Block 1 ( upper body)

We work the legs and glutes in this one.  

Leg work always elevates your heart rate more than other muscle groups. It’s ok to take longer rest if needed.

**you’ll notice that I have a curtsy squat combo.  The video shows a client performing a jump squat but please do not do this. Instead modify by perform a squat instead. ***

Start upright holding a dumbbell with a goblet grip. 

Natural squat stance. Hinge at the hips, bend the knees and drop to where your thighs are parallel to the ground.  

Pulse at the bottom of the squat and return to a standing position.

DB Goblet Squat w/ Pulse

Perform a curtsy lunge and squat jump in between each rep.  

Each curtsy lunge counts as a rep. 
Perform a squat jump after each curtsy lunge.

For example if the exercise calls for 20 reps that equates to 10 curtsy lunges per leg.

Curtsy Lunge and Squat

Start by placing a band over your ankles. 

In an athletic stance, start traveling in one direction maintaining wide distance between your feet. 

Walk about 10 feet in one direction and then repeat in the opposite direction.

Lateral Band Walk

Block 2 (lower body)

This circuit combines compound movements to target the upper and lower body

Using DBs or a kettle bell 

Perform a deadlift and as you return to standing position pull the Weight up towards your chin leading from the elbows.

Deadlift into upright row

Start with a traditional squat stance and dumbbells racked at your shoulders. 
Drop down by pushing your hips back and bending your knees. 
Stop when your thighs are parallel to the ground. 
Return to standing position and push dumbbells overhead.

DB Squat and Press

Block 3 (full body)

Pregnancy Safe Workout

Great! Enjoyed following video for a change. Liked the exercises. Broke out in a good sweat!

Nicole

Monika

Andrea

45 minute Glutes, Arms, and Core

Full Body Stretch (15 Min)

Paola

Legs and Arms  🔥

Back, Glutes, and Core

Carolina

My glutes were on fire after this one! Loved the long- band hamstring curls as a finisher. So good!

Pregnancy Safe Workout

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