Name: Playbook - Heidy Espaillat - W5/D3
Uploaded: 2024-03-13T12:47:04.035Z
Duration: 45 min
Description: W5/D3

Ellen Rachel

Nine months and the movements are doable still! Thanks for creating this workout.

Dumbbells 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)

Squats + Banded lateral walks

Sumo Deadlifts

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

Good morning

Sumo deadlifts + good morning

Reverse Lunge

- Hold the dumbbell at chest height
- Push your hips back and flex at the knees to come down
- Keep your chest up as you go down

Goblet Squat

Curtsy Lunges

Goblet Squats + curtsy lunges

- Keep tension on the band
- Push through your heels to bring your hips up
- Engage your glutes as you come up

Glute bridge

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

Standing calf Raise

W5/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

W1/D3

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

Crystall

W1/D4

Imma feel this for like three days lol killer workout.

W2/D1

W2/D2

W2/D3

Quick upper body day 😮‍💨🤰🏻💪🏼

W2/D4

W3/D1

W3/D2

W3/D3

W3/D4

W4/D1

W4/D2

W4/D3

Getting more time in on my wall sits! Halfway there!

W4/D4

W5/D1

Almost 400 calories burned on an upper body day YES PLEASE.

W5/D2

W5/D4

W6/D1

W6/D2

Only got time to do 2 sets of everything, still burnt 350+ calories 🔥

W5/D3

Community

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