Name: Playbook - Grace White - W4/D3 Upper Body
Uploaded: 2023-12-12T03:22:52.330Z
Duration: 30 min
Description: W4/D3 Upper Body

Upper 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.

- Bent over dumbbell row pronated grip: 10 reps, 3 sets
- Bent over rear delt fly: 15 reps, 3 sets

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up, your elbows pull wide
- Engage your back as you pull up 
- Come down in a controlled motion and repeat with the opposite arm

Bent over db row pronated grip

- Hinge forward with a dumbbell in each hand, palms in
- Keep a slight bend in the elbows
- Raise the dumbbells up until your arms are in line with your shoulders engaging your rear delts
- Lower with control back to starting position

Bent over rear delt fly

Circuit 1

- Dumbbell bicep curls: 15 reps, 3 sets
- Dumbbell skullcrushers: 15 reps, 3 sets

- Begin with a dumbbell in each hands
- Curl the dumbbells up toward your shoulders, engaging your biceps 
- Slowly lower down until arms are extended

Dumbbell bicep curls

- In a standing position, hold dumbbells above your head
- Keep your elbows close to your temples
- Bend at the elbows to lower the dumbbells down behind your head
- Extend your arms engaging your triceps to bring the dumbbells back up

Dumbbell skullcrushers

Circuit 2

- Front raise into car drivers: 10 reps, 3 sets
- Underhand svend press: 15 reps, 3 sets

- Hold a single dumbbell in front of your body
- Keep a slight bend at the elbow
- Raise the dumbbell forward and up to shoulder height 
- Rotate the dumbbell from one side to the other (like a steering wheel) 4x
- Lower the dumbbell with control

Front raise into car drivers

- Hold the dumbbells with an underhand grip
- Press the dumbbells forward and up, forward off your chest
- Lower the dumbbells with control

Underhand svend press

Circuit 3

W4/D3 Upper 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

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

Maliha Fatima

W3/D4 Lower 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/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/D3 Upper Body

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