Name: Playbook - Heidy Espaillat - W7/D3
Uploaded: 2024-03-13T12:47:04.089Z
Duration: 45 min
Description: W7/D3

- 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

- 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 squats

Sumo deadlift + Goblet Squats

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

Glute bridge

- Hinge at the hips to come down
- As you come down keep a neutral spine
- Come down until you are at shin height
- Pull the kb back up engaging your hamstrings and glutes

Single leg deadlift

Glute bridge + Single leg deadlift

Reverse Lunge

- Do the same repetitions with the other leg

Step Ups

Reverse Lunges + Step ups

B-stance deadlift

- Hold the top of the dumbbell with both hands 
- Push your hips back flexing at the knee to come down
- Come down until you reach parallel then come up a couple of inches then straight back down 
- Keep your chest up

Goblet squats pulses

- Lean forward slightly 
- Step straight back engaging your hamstring and glute
- Try keeping tension on the band at all times
- Do the same steps to the other side

Banded step out

Pulse Goblet Squats + Banded step out

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

Standing calf Raise

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

Glutes kickbacks

Standing Calf raises + Glutes Kickbacks

W7/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!

Ellen Rachel

W4/D4

W5/D1

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

W5/D2

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

W7/D3

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