Name: Playbook - Heidy Espaillat - W1/D1
Uploaded: 2024-03-13T12:47:03.934Z
Duration: 45 min
Description: W1/D1

I've been searching for a pregnancy program with simple supersets with no fuss and no over thinking about whether or not im activating the right muscles - this program is exactly that.

charly

Lalydia

Pretty difficult. I’m currently 3.5 months pregnant and haven’t been to the gym in almost 3 months and that hit me today during this work out but I can’t wait to progressively add weight and keep a healthy pregnancy weight. Thanks for posting this

Abbie

Love it !!! It sure was challenging after 2 weeks not working out! Great workout !

Gloria

Great workout! I’m used to lifting heavy, was worried I wouldn’t be challenged or able to burn as many calories but I was wrong!! Thank you so much for giving me an outlet as I begin this new journey! #7weekspregnant

Ellen Rachel

Omg it was a killer after 3 months of NOT working out 🔥😅

Anali

Past the first trimester. Finally have some energy back!

Arely

Grace

Finally feeling good again today at 9 weeks pregnant and got this one in loved it!!

Lindsey

I have to cut some of these workouts in half as I progress into my third trimester, as it’s getting harder and harder for me! I can only handle 30 minutes of weight lifting right now.

Shawnee

Great, this was my first workout since before I got pregnant bc I was very sick in the beginning and it was really good

Gina

Crystall

- Start with a shoulder width stance
- Hold dumbbells by your sides
- Push your hips back flexing at the knees 
- Touch the chair and come up

Box squats

- Keep your hips down your back straight
- Step sideways engaging your glutes
- Do the same steps to the other side

Banded lateral walks (Glute band)

Box Squats SUPERSET Banded Lateral Walks

- Place your upper back on the chair
- Keep you eyesight in front of you
- Bring your hips down
- Push through your heels raising you hips squeezing your glutes

Hip trust

Do the same repetitions with the other leg

Stationary Lunges

Hip Thrust SUPERSET Stationary Lunges

- Place a band above your knees and your feet together 
- Open your legs engaging your abductors 
- Keep your back in a neutral position and your hands holding the chair for balance

Seated abduction with band

- Place the band at knee height
- Extend your leg behind you engaging your glute 
- Keep your hips squared

Glutes kickbacks

Seated Abduction Superset Glutes Kickbacks

- Hold the dumbbells above your shoulders
- Push your hips back flexing at the knees to come down
- Keep your chest up and a neutral spine
- Push through your heels to come up

Squats

- Keep you legs as straight as possible
- Come down keeping your back straight
- You should feel it in your hamstrings

Good morning

Squats superset Good Morning

Kneeling Squats

- Push through the balls of your feet
- Raise your heels engaging your calves

Seated calf raise

W1/D1

I’ve been looking for a way to stay active and fit while pregnant. This has been great!

Khylee

Love these workouts. This was tough. Had to skip the side planks!

Stephanie

W1/D2

W1/D3

Another day, another 30 minute sweat shesh @ 22 weeks pregnant! I love this programming!

W1/D1

Community

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