Name: Playbook - Grace White - W1/D3 Lower Body
Uploaded: 2023-12-12T03:22:52.197Z
Duration: 30 min
Description: W1/D3 Lower Body

Bryanalee

Jenna

Using the prenatal workouts for my summer challenge! I feel good!

Jessica

Hailey Grant

Jennifer

Ashley

Odessa Keenan

Super sore from cardio day2, but I pushed to do this lower body day3 and I feel amazing

Kelsey

Anna George

Catie

Samantha Carrillo

Heather Tunches

Maliha Fatima

Taylor

Great leg workout! 💪🏼 good to get a little burn!

Madeline

Lower Body

6 Week Prenatal Workout Program
Low Impact.
Dumbbell & bodyweight only. 
Workouts are separated into upper body, lower body, full body, and cardio. All workouts are 30 minutes.

Please check with your physician before performing any physical exercise. If something feels uncomfortable, STOP doing the exercise immediately. 

For information on pelvic floor strengthening and common pregnancy questions, please refer to our Prenatal Guide listed under “insights”. We always recommend seeing a pelvic floor PT to assist you during your pregnancy journey.

- Front squat: 15 reps, 3 sets
- Staggered stance deadlift: 10 reps each, 3 sets

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension

Front squat

- Start in a staggered split stance
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your glutes and hamstrings to power back to standing
- Complete desired reps then repeat on the opposite side

Staggered stance deadlift

Circuit 1

- Sumo squat: 15 reps, 3 sets
- Sumo deadlift: 15 reps, 3 sets

- Stand in a wide toed out stance 
- Hold the dumbbells in front of your body 
- Lower into a squat by siting your hips back and down to parallel 
- Stand up to full extension

Sumo squat

- Stand in a wide toed out stance with a dumbbell in each hand in front of you
- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your glutes and hamstrings to power back to standing

Sumo deadlift

Circuit 2

- In and out squats: 10 reps each, 3 sets
- Curtsy lunges: 10 reps each, 3 sets

- Hold dumbbells at the shoulders
- Push your hips back and keep your chest up as you squat down
- Reach parallel and drive through your heels to full extension
- Turn your toes out and repeat the movement 
- Working back and forth (in and out) for time or reps

In and out squats

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Repeat on the opposite side

Curtsy lunges

Circuit 3

W1/D3 Lower Body

After not feeling great for awhile, I'm finally getting back to it, and this was a great burner!!

Feeling great! First workout in weeks! 12 weeks prego and getting my energy back!

W1/D1 Upper Body

Perfect cardio! Got the heart relaxing but felt good 💪🏼

Shannon

Edna

W1/D2 Cardio

Include some abdominal exercises to do a whole body workout

Alejandra

W1/D4 Full Body

W2/D1 Lower Body

I really like these workouts but it looks like we do many squads

W2/D2 Cardio

Wow! That was a burner. Looked easy but was a struggle!

Brittany

W2/D3 Upper Body

LOVED! In my 2nd trimester and LOVING these circuit style workouts. Feel like I’m back to my pre-pregnant self!

Taylor Maureen

Karina

W2/D4 Full Body

Great workout to help me get back in my groove!

Allison Bearden

W3/D1 Cardio

Great full body workout for my 2nd trimester!

Great workout! 20 weeks this week and it was the perfect amount of work!

Morgan

W3/D2 Full Body

I’m feeling it in my arms!!!! But it feels good!!!!

Sawyer

Carson

W3/D3 Upper Body

Abby

37 weeks and 5 days. Awesome workout. Kneel to squats were not possible for me. Substituted with weighted sumo squats

W3/D4 Lower Body

Kelsey Ogletree

W4/D1 Lower Body

Great full body burn, went up in weight and already feeling it all over!

W4/D2 Full Body

W4/D3 Upper Body

W4/D4 Cardio

28 weeks and this is just what I needed🥵🫠

Feeling so strong in the 3rd trimester thanks to these workouts!

W5/D1 Full Body

W5/D2 Cardio

Great work out! Took my time since I get pretty out of breath quickly but still had me break a sweat. 😊

Katie

W5/D3 Lower Body

Feel like this one deserves a review! Went back to find an upper body workout for today… my due date! Thanks for creating all of these great workouts for this pregnancy journey, Grace!

Tiffany

Nicole

W5/D4 Upper Body

W6/D1 Upper Body

Samantha Alaniz

W6/D2 Cardio

W6/D3 Lower Body

Great final workout! I’m 27 weeks and finished the program. I’m going to start over now and work back through! Thanks for the awesome program that’s made me feel stronger during pregnancy. 🤍

This program is amazing! Currently 23 weeks and I think I’ll repeat this to keep me active up until I deliver😋

Completed all 6 weeks of this program going into my 37th week of pregnancy today! Can’t thank you enough for creating such an awesome, low-impact plan for expecting mamas to follow! It helped me maintain my athleticism throughout the end of my pregnancy without risking any injury to myself or baby. ❤️

W1/D3 Lower Body

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