Name: Playbook - Heidy Espaillat - W1/D3
Uploaded: 2024-03-13T12:47:03.942Z
Duration: 45 min
Description: W1/D3

Sumo Deadlifts

Dumbbell Deadlift

- 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

Dumbbells deadlifts + seated abduction

- Do the same repetitions with the other leg

Step Ups

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

Good morning

Step ups + good morning

- Hold the dumbbells by your sides keeping your chest up step forward
- Bring your back leg down until both legs are at 90 degrees
- Step forward pushing through your front leg engaging your quad

Db walking lunges

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

Glutes kickbacks

Walking lunges + glutes kickbacks

- Raise your leg engaging your abductor and glute 
- Come down with a controlled motion

Side lying abduction

- Bring your back knee down until both legs are at 90 degrees
- Push through your front leg to come up engaging your quad and glutes
- Keep a neutral spine

Stationary lunges

Side lying abduction + Stationary Lunges (glute band)

- Push through the ball of your feet 
- Raise your heals engaging your calves 
- Pause and come down

Standing calf Raise

W1/D3

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

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

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

W1/D3

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