Name: Playbook - Eliza Katoa - Strong/Lean Legs Prenatal
Uploaded: 2024-04-14T21:11:06.726Z
Duration: 60 min
Description: Strong/Lean Legs Prenatal

Braelyn

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

McKenna

Get ready to work your entire lower body! 

Single-set:
- barbell tempo squats 

Superset: 
- DB RDLs
- Goblet Hold reverse lunges 

Circuit: 
- barbell or dumbbell hip thrusts 
- single-leg hip thrusts 
- double pulse sumo squats 

Optional burnout: 35 sec work 25 sec rest. 2-3x per move. 
- lateral shifts 
- glute bridge marching

- Push your hips back as you come down
- Keep your eyesight forward and your chest up
- Reach parallel then push through your heels to come back up

Tempo back squats (3s down, 2s up)

Performance 2 movement back to back. Rest for one to two minutes and repeat times through.

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Hold that DB to your chest. Maintain good posture, keep those shoulders back and engage your core. Alternate stepping those legs backward and reverse lunging.

Goblet hold reverse lunge (8 each)

Superset 1

Perform the movements consecutively. Rest for one to two minutes and repeat 3x.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

MODIFICATION 1: you have a couple options. Comport is important here. If the barbell is uncomfortable, place a plate underneath each side of the barbell. This will help the bar sit lower and on your upper thigh versus your hips. 

MODIFICATION 2: use dumbbells. Hold a dumbbell in each hand. One on each leg (on your upper thigh) and do your hip thrusts.

Barbell hip thrusts - prenatal

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust (10 each)

Get into a wide stance. Toes should be slightly pointed outward. Squat down holding that dumbbell in both hands. Pulse 2x at the bottoms. Exhale and stand, lifting/lengthening that pelvic floor.

Double pulse sumo squat

Circuit 1

Perform each move for 35 seconds immediately followed by 25 seconds of rest. Repeat 2-3x per move.

Move your booty in a straight line as you shift side to side. Keep a proud chest and really sit your hips back as you do this movement. Stay nice and low and try not to stand up in between shifts.

*MODIFICATION: do this completely body weight

Lateral shifts

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

Optional Burnout

Strong/Lean Legs Prenatal

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?

Karen

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

Bruna

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

Chelsea

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

Lower Body Strength

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

Kendra

Prenatal Functional Full Body

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 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!

Strong/Lean Legs Prenatal

Community

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