Name: Playbook - Michelle Schwartz - W28/D1 Lower body strength
Uploaded: 2023-05-12T12:54:00.185Z
Duration: 30 min
Description: W28/D1 Lower body strength

Courtney

Loved the layout of this workout! Feeling strong 💪🏻

Kristin

Khushi

Nice and short! And just enough challenge!

Teresa

Those single leg hip thrusts were challenging, but feeling strong after this workout! And liked the structure switch up!

Krista

Chelsea

Get ready for a tough lower body lift. 

All you'll need for this workout is a pair of dumbbells - aim on the heavier side, around 12-30 lbs each - and a bench or chair. 

COMMENT: Which exercise was your favorite? Which was the toughest?

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
Widen stance for belly

Dumbbell squats

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall

Staggered Romanian deadlift right

Staggered Romanian deadlift left

Work for 40 seconds per set. 
Rest 20 seconds between sets. 
Perform the circuit 3x through

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- One set on left, one set on right

Single leg hip thrust

Bridge circuit

Start standing tall. Step forward into a front lunge with 90 degrees in both knees. Return to stand and step back into reverse lunge. That is one rep.

Tick tock lunges left

Tick tock lunges right

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall 
REPS PER SIDE

Staggered Romanian deadlift LEFT

Staggered Romanian deadlift RIGHT

W28/D1 Lower body strength

Very informative. I know I’m going to love this program

Cami

3rd Trimester Program Overview: what to expect

MUST WATCH - Tutorials for safely & correctly exercising

Labor is getting more real now!! Super helpful!

Tutorial: relax pelvic floor for birth prep

Just what I needed to kickstart my day 😁

Pamela

W28/D2 Tabata low-impact

W28/D3 Full body Superset

I was SO unmotivated today. I did it anyway because I know my body always thanks me after I moved. I took it at a slower pace today, just one of those days, but I’m glad I did it ❤️

W28/D4 Upper body & core

Sheryl

W28/D5 Exercises for Motherhood

W28/D7 Week 28 Mindset & Affirmation

That banded circuit at the end tho… whew!! 🥵🥵🔥

Those banded exercises at the end put the icing on top 😮‍💨 great workout!

W29/D1 Lower Body Strength Super Sets

Oh Lordy I’m sweatin’!! So glad I pushed myself to do 4 rounds, feeling super strong and proud! 🙌🏻🔥

W29/D2 DOUBLE TRIPLE HIIT

W29/D3 Chest & Tri's + Back & Bi's

You feel so strong after a good workout! Great one!

Sarah

W29/D4 Full Body Foundations

Hard to say cause I love all these workouts but this might be my fav!! 🔥

W29/D5 Cardio & Core

30 weeks and this was perfect! Make sure you don’t try to do too much and get a light weight! 😩 I had to go down on RD 2.

Brad

W29/D6 FOLLOW ALONG - 20 minute HIIT

W30/D1 Lower Body Strength

W30/D1 Week 30 Mindset & Affirmation

Fun workout! I had to modify the side plank dips to on my knees on the floor. Felt great!

I could not execute incline side plank hip raises. Tried an alternative on the floor but could not manage neither. Overall it was a great exercise.

Vanessa 

W30/D2 HIIT

W30/D3 Upper Body Superset

Kristyn

Glad I managed to complete this exercise after more than a week without exercising. Strong mammas in the making 💪

W30/D4 Foundational Exercises

A little intense. I didn’t finish the 4 reps, but overall a great workout!

Ingrid

W30/D5 Walk & Exercise Intervals

Great workout. Feeling so good. Got the endorphins.

W31/D1  Full Body HIIT

Great burn 🔥🔥🔥 I’m getting stronger and I love it! Owe it all to this program 🙌🏻

W31/D2 Lower body burner 🍑💥

W31/D3 Full Body Strength for Motherhood

W31/D4 HIIT

Excellent! Exactly what my body needed at 31 weeks. The stretches were perfect for the way my body is transforming during pregnancy. Will save this and use it regularly!

Naomi Atkinson

W31/D5 14-minute 3rd tri stretch: side body & low back focus

W32/D1 Full Body Strength

W32/D2 Labor Prep HIIT

Nice lift! Liked the resistance exercises at the end to finish it off.

Another great lower body workout 👏🏻 LOVE the combo of weights and band - my booty was really feeling it by the end!

W32/D3 Lower Body

W32/D4 Intervals of Cardio & Strength

W32/D5 Upper Body & core

Shawni

W33/D1 HIIT

Challenging! Not sure if the warm up and cool down vids were supposed to be the same

W33/D2 Lower Body Lift

Some of the exercises are difficult for a pregnant woman..

Sonia

W33/D3 Quick HIIT

W33/D4 Upper Body Light Lift

W33/D5 Full Body Pyramid

Definitely need this taper week. Feels good!

W34/D1 Lower Body Lift (Taper week)

These are some of the best workouts I’ve been getting during this pregnancy! Feeling so good, thank you!

W34/D2 HIIT (Taper Week)

W34/D3 Full Body (Taper week)

W34/D4 20 minute HIIT and Stretching Workout (Taper Week)

Great upper body workout! Love the breath work at the end too, I feel like I’m getting so much better at relaxing my pelvic floor w these exercises!

W28/D1 Lower body strength

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