Name: Playbook - Grace White - W2/D1 Lower Body
Uploaded: 2023-12-12T03:22:52.213Z
Duration: 30 min
Description: W2/D1 Lower Body

Ashley

Kelsey

Samantha Carrillo

Samantha

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 weight sumo squat: 10 reps, 3 sets
- Dumbbell deadlift: 10 reps, 3 sets

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

Front weight sumo squat

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings (mid shin)
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell deadlift

Circuit 1

- Kang squat: 10 reps, 3 sets
- Reverse lunges: 10 reps each, 3 sets

- Stand with your feet shoulder width apart, hold a single dumbbell forward off your body
- Keeping your back straight, bend at the hips to lower your torso forward toward the floor
- Maintaining a straight spine, sit back by bending your knees and dropping your hips until your thighs are parallel to the floor 
- Extend your knees and raise your hips until your torso is once again toward the floor
- Raise your torso until your hips are fully extended

Kang squat

- Keep your chest up, hands forward off your chest
- Step back and bring your knee down until both legs are at 90 degrees
- Stand up to starting position and repeat on the opposite side
- Working back and forth for time or reps

Reverse lunges

Circuit 2

- Dumbbell kickbacks: 10 reps each, 3 sets
- Dumbbell abductors: 10 reps each, 3 sets

- Position yourself on your hands and knees
- Keeping your knee in a bent position, holding the dumbbell
- Lift your knee away from the midline of the body
- Slowly return to the starting position
- Complete desired reps then repeat on the opposite side

Dumbbell abductor

- Position yourself on your hands and knees 
- Keeping your knee in a bent position holding a single dumbbell 
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position with control
- Complete desired reps then repeat on the opposite side

Dumbbell kickback

Circuit 3

W2/D1 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!

Jennifer

W1/D1 Upper Body

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

Shannon

Edna

W1/D2 Cardio

Bryanalee

Jenna

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

Jessica

W1/D3 Lower Body

Include some abdominal exercises to do a whole body workout

Alejandra

Hailey Grant

W1/D4 Full 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

Taylor

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

W2/D1 Lower Body

Community

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