Name: Playbook - Grace White - W3/D4 Lower Body
Uploaded: 2023-12-12T03:22:52.299Z
Duration: 30 min
Description: W3/D4 Lower Body

Abby

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

Maliha Fatima

Karina

The kneel to squat was too hard with my belly otherwise such a great workout

Nicole

Heather Tunches

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.

- Reverse lunges: 10 reps each, 3 sets
- Dumbbell good mornings: 15 reps, 3 sets

- 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

- Stand with your feet shoulder width apart, dumbbells in front rack position 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching your glutes, hamstrings and lower back
- Stand up to the starting position and repeat

Dumbbell good morning

Circuit 1

- In and out squats: 10 reps, 3 sets
- Kneel to squat: 5 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

- From kneeling position, dumbbells held at the shoulders
- Walk your feet up into a low squat position 
- Reverse movement back to kneeling

Kneel to squat

Circuit 2

- Staggered stance deadlift: 15 reps each, 3 sets
- Dumbbell kickback: 15 reps each, 3 sets

- 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

- 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

W3/D4 Lower Body

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

Ashley

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

Kelsey

Samantha Carrillo

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

Taylor

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

Taylor Maureen

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

Kelsey Ogletree

W4/D1 Lower Body

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

Anna George

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

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. ❤️

W3/D4 Lower Body

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