Name: Playbook - Grace White - W4/D2 Full Body
Uploaded: 2023-12-12T03:22:52.319Z
Duration: 30 min
Description: W4/D2 Full Body

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

Karina

Anna George

Full 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.

- Deadlift into lateral raises: 10 reps, 3 sets
- Dumbbell swing: 10 reps, 3 sets

- 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
- Raise the dumbbells laterally up to shoulder height
- Lower the dumbbells with control

Deadlift into lateral raises

- Hold the dumbbell forward on the body, allow it to swing back between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep

Dumbbell swing

Circuit 1

- Squat press: 10 reps, 3 sets
- Reverse lunge into front raise: 10 reps each, 3 sets

- Holding a dumbbell in each hand at your shoulders, lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Squat press

- Keep your chest up and hold dumbbells at your sides
- Step back, raising the dumbbells forward and up to shoulder height, and bring your knee down until both legs are at 90 degrees
- Step forward, lowering the dumbbells back to the initial position 
- Repeat with the opposite leg

Reverse lunge into front raise

Circuit 2

- Single dumbbell swings: 10 reps each, 3 sets
- Single squat into upright row: 10 reps each, 3 sets

- Hold the dumbbell forward on the body, allow it to swing back between your legs
- Drive your hips forward propelling the dumbbell forward and up
- Stopping just in front of the shoulders 
- Allow the dumbbell to swing down and back between the legs
- Moving immediately into the next rep
- Complete desired reps then repeat on the opposite side

Single dumbbell swing

- Standing with your feet shoulder width apart and a dumbbell in one hand
- Sit your hips back and down into a squat
- Stand up, pulling the dumbbell up to your shoulder, leading with your elbow
- Lower the dumbbell back down with control, repeating the movement
- Complete desired reps then repeat on the opposite side

Single squat to upright row

Circuit 3

W4/D2 Full 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

Abby

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

Maliha Fatima

W3/D4 Lower Body

Kelsey Ogletree

W4/D1 Lower 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. ❤️

W4/D2 Full Body

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