Name: Playbook - Heidy Espaillat - W2/D1
Uploaded: 2024-03-13T12:47:03.951Z
Duration: 45 min
Description: W2/D1

Imma feel this for like three days lol killer workout.

- Keep your chest up and back straight
- Bring your back knee down
- Come down until both legs are at 90 degrees 
- Push through your front leg to come up engaging your quads and glutes
- Do the same repetitions with the other leg

Bulgarian split squats

- Raise your knee engaging your abductors and glutes
- Keep your hips stable the one part of your body moving should be your leg

Side lying clams

Bulgarian Split Squats + Side Lying Clams (glute band)

- Start with a wide stance and your toes pointing out
- Hold two dumbbells with your arms extended in front of you
- Push your hips back flexing at the knees to come down
- Come down until you reach parallel and push through your heels to come up

Sumo deadlift

Kneeling Squats

Sumo Deadlift + Kneeling Squats

- 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

- Hinge at the hips coming forward with a straight back
- Bring your hips forward squeezing your glutes

Band pull through

Walking Lunges  Superset Band Pull Through

Dumbbell Swings

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

Side lying abduction

- 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

Side Lying Abduction Superset Seated Abduction (Glut

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

Seated calf raise

W2/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

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!

W2/D1

Community

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