Name: Playbook - Eliza Katoa - Prenatal Functional Full Body
Uploaded: 2024-04-14T21:11:06.679Z
Duration: 55 min
Description: Prenatal Functional Full Body

Bruna

Just got back from a lil vacay, this was the best way to get back to it! 22 weeks tmw

Karen

Kendra

Chelsea

Felt so good starting my day off strong with this workout. 35 weeks pregnant and feeling good!!

McKenna

31 weeks pregnant & loved this one! Thank you!

Shay

Circuit 1: perform the 3 exercises consecutively. Resting as needed. Rest for 70-85 seconds and repeat 5 rounds. 
- barbell reverse lunges 
- barbell tempo back squats 
- elevated bird dog on a bench

Circuit 2: perform the 3 exercises consecutively. Resting as needed. Rest for 70-85 seconds and repeat 4 rounds. 
- KB bottoms up single arm half kneeling press
- half kneeling windmills 
- double kettlebell single leg RDL to knee drive 

Circuit 3: perform the 3 exercises consecutively. Resting as needed. Rest for 70-85 seconds and repeat 3 rounds. 
- split squat with DB rotation 
- elevated high plank lateral toe taps 
- dumbbell crush press on incline

Make sure to widen your stance to accommodate your growing belly. 

Lower down at a 3-2-1 count. Push those knees out and maintain a neutral spine. Pause at the bottom and keep your back straight. Engage your core and push through the floor to stand. Squeeze your glutes at the top.

Prenatal tempo barbell back squats

Start from a standing position with your feet roughly hip width apart, your chest held high, and your back straight. With your left foot straight in front of you, step back with your right foot and lunge down until your right knee touches the ground. In this position, your left knee should be directly over your left ankle. Next, drive upwards in a controlled fashion to the standing position. Repeat this motion for your desired number of reps. Feel free to alternate legs or complete one side at a time.

Prenatal barbell reverse lunges (4 each)

Start in a Highpoint position elevated on a bench or box. exhale as you lift your opposite arm and opposite leg up at the same time. Draw in and engage your core, lift your pelvic floor, as you breathe out. Lower down that leg and arm simultaneously. And inhale, relax your core and repeat on the other side. To modify, do this on your knees and hands in a quadruped position.

Elevated bird dog on bench

Circuit 1

- Begin by kneeling with kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up
* Work both sides

Half kneeling bottoms up kettlebell press (10 each)

Start in a half-kneeling position, right knee on the ground, a kettlebell held in your left hand, left foot set out wide, abs tight. Keep your eyes on the bell. Keep your abs tight and your eyes on the bell as you twist your torso and push your butt back, lowering your right elbow to touch the ground.

Half kneeling windmill (10 each)

Begin with a kettlebell in both hands.
Begin the movement by lifting one foot, unlocking your knee, and slowly hinging at the opposite hip.
Hinge until your chest is almost parallel to the floor and don’t allow the kettlebells to drift forward excessively.
Push through the floor and extend the hip as your return to the starting position. Drive that knee all the way through.

Double kettlebell SL RDL to knee drive (6 each)

Circuit 2

Stand in a split stance with your front heel 2–4 feet in front of your back foot. Raise your back heel to place weight evenly along your toes. The weight on your front foot should be evenly distributed along the entire foot. Grip the floor with your front foot to create a stable foot position.
Square your hips. Your posture should be tall with your torso upright and feet shoulder-width apart. Bend your knees slightly. Your shoulders should be over your hips or slightly ahead of your hips with a neutral head and neck position. Hold one dumbbell in both hands. 
Engage your core.
Begin the downward movement by bending the hip, knee, and ankle of your front leg and allowing your back knee to bend toward the floor. As you bend rotate that dumbbell to your front leg. 
Lower until your front leg is parallel to the floor. Your back knee should be underneath your rear hip, 1–2 inches above the ground.
Pause at the bottom for 1–2 seconds.
To begin the upward movement, push your front foot into the ground to initiate standing.
As you stand, keep your chest high, and squeeze your front glute. Allow your front knee to straighten and your hip to travel forward.
As you finish the movement, squeeze your quadriceps while maintaining a neutral spine and a slightly bent knee.

Split squat with DB rotation (8 each)

Elevate your hands onto a box or bench and get into a high plank position. Step one leg laterally and tap the floor and bring it back to the starting position. Repeat on the other leg. Keep alternating legs.  

Engage your core and exhale and you step out. 

Modify on a higher box if needed

Elevated high plank lateral toe taps

Start on an incline lying on a bench. 

To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top.
Continue to push the dumbbells together while lowering them under control as far as comfortably possible.
Once the dumbbells touch your chest, push them back to the starting position.
Repeat for the desired number of repetitions.

Incline crush press

Circuit 3

Prenatal Functional Full Body

When should start making exercise modifications?

Thank you for this. I’m six weeks and already freaking out.

Priscilla

Great advice that all pregnant mamas need to hear, thank you!

Sarah Hunsaker

A couple things to keep in mind while you’re pregnant

What should you train for when you’re pregnant?

Crystal N. Briscoe

Coning… what it is & how do we manage it?

Core training during pregnancy

Feeling good! This was just what I was looking for!

Shaunn Quayle

Jazmyn Folauhola

Quick Strength & Conditioning- Prenatal

Good upper body! Feels like forever! Man! Glad to be moving and get in some lifting! 😅🙌🏽🙏🏽🔥

This felt amazing 🥹 finally able to move again without puking 😜

Ashlyn

Loved it! I’m 8.5 weeks and feeling so tired and nauseous and this was the perfect upper body day

Lindsey

Total Upper Body Blast - Prenatal

Great lower body! Felt so good! Feel like it’s been AWHILE but glad to be back at it! 🙌🏽👏🏽🔥 legs were brunnnnnin!

Great workout! 15 weeks pregnant and got me to sweat!

Julia

18 weeks and I felt amazing after this workout!!!

Randalyn

Prenatal Leg Workout - Dumbbell Only

Push Day Strength Work (shoulders, triceps & chest)

Man! This felt good! Been AWHILE since I’ve moved and this was just what I needed! Going to do this everyday for my pregnancy cardio!

Prenatal Low Impact Cardio - 20 Min AMRAP

Great upper body day! Shoulders were definitely burning and loss strength! 😅🤪👏🏽💪🏽

I wish there was a home option for the cardio :)

Such a good burn. Absolutely loved it 💪🏼

Boulder shoulders + Cardio

Loved this workout!!! Perfect length. So fun and effective!!!

Raluca

Prenatal Lower Body Strength

I loved it thank you so much! Very doable and simple

Vane

Love this workout at 34 weeks! Felt great to get the body movin!

Lauren

Loved this exercise combo at 27 weeks! Really enjoyed the variation!

Full Body - Gym Workout

Nice workout with simple movements to get the job done!

Shelby

Could do the plank on the bench due to coning sadly. The rest was great though!

Paige

Prenatal Upper Body: Shoulders, Chest, & Triceps

Good full body workout! Really enjoyed this one

Awesome!! Loved how the whole workout got my whole body!

Jazmin

Total Body Workout - Gym

Awesome workout! Feeling good in my pregnancy so far!

Maddie

Total Lower Body Shred - Prenatal

😅 that was not easy!! But glad I pushed through it

Full body strength + prenatal core

Only 8 weeks left in my pregnancy and these workouts get me excited to move in the mornings!! Thank you for that motivation!!

Prenatal Cardio + Core

Nearing the end of my 30 week mark and these exercises feel so so good! I'll definitely be incorporating these in my weekly work.

Tamarina Wendt

Birth Prep / Pelvic Opening (28 weeks & on)

I love that Eliza puts descriptions with each movement, it helps me to make sure I have good form. Thanks for the workout!

Gabrielle Cappello

Braelyn

Lower Body Strength

45 Min Full Body Blast

My shoulders are feeling it! 🔥 but I'm feeling good and excited to still be working out while pregnant!

Loved it! I currently have placenta previa and cannot do exercises with impact, so this was perfect! Thank you!

Third trimester tomorrow. Everything was good except the side planks. There was no way for me to do them with good form with a giant belly

Shoulders, Triceps, & Chest Workout

I've been looking for new motivation to workout during this pregnancy. This definitely did it for me!! Thank you!

Strong/Lean Legs Prenatal

I loved this workout, it got my heart rate up!

Loved how this workout kept my heart rate up all the way through 💪🏼

40-Minute AMRAP

I really appreciated this!! I haven't known the best way to work my core during pregnancy and this was so helpful and felt so good.

Deep Core Work

My shoulders and arms are feeling the burn! Thanks Eliza for another great workout!

Chest, Shoulders, & Tri’s Lift

Lilli

I love how strong I can feel during pregnancy with your help. This was the perfect way to start my day

Pull Workout

Back & Biceps

Great full body! Def feeling my body losing strength. 😫😓😥

Love these workouts! They have been the perfect thing to keep me motivated in my pregnancy!

30-Min Full Body Blast

Deep Core / Glutes

Love using this as a finisher to any workout. So grateful you know how to work the pelvic floor since I had no idea!!

Prenatal Pelvic Floor

I’m 17 weeks now and this workout was the right amount of challenge for me. Great one 🤗

Lisa

I loved this workout!! It was the perfect amount of movement without dragging on too long. I'll definitely be doing it again

Full Body Strength

17 weeks pregnant and this was challenging! Loved it!

Morgan

Lower Body Workout

How much rest to do between each set rather than circuit.

Samantha

Whew! 20 weeks and feeling tired but good! Great lower body workout!

Leg Workout

Trying to keep showing up for myself! It's getting harder as I get bigger but doing something is better than nothing!

Full Body Workout

Prenatal Push Workout

DB Only Leg Day

Metcon

Alyssa Hanna

Pregnancy Friendly Full Body

Prenatal Leg Day

Nice light workout if you’re looking for something quick but effective! 👍🏼

Loved it! Killer as always. 6 rounds in 40 minutes ✅

Mariah

More variety of movements or alternatives to the assault bike

Prenatal Strength & Conditioning

Prenatal Pelvic Floor + Glutes

37 weeks and really appreciating these stretches

Birth Prep/Pelvic Floor Relaxing

Loved this workout! I am currently on some restrictions (no impact, no squats/lunges), so I just skipped the exercises I couldn’t do and it was great!

Prenatal Functional Full Body

Community

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