Name: Playbook - Rebecca Brox Fit - WEEK 10: DAY 4
Uploaded: 2023-04-12T23:53:45.755Z
Duration: 60 min
Description: WEEK 10: DAY 4

Glute band clamshells

Glute band straight leg lifts

Glute band leg circles

Glute band clamshells - OTHER SIDE

Glute band straight leg lifts - OTHER SIDE

Glute band leg circles - OTHER SIDE

Glute bridges

Beast hold

1. Place your hands on your rib cage while laying down on your back.

2. Fill up your rib cage versus making your tummy rise

3. As you exhale, engage your core as much as you can starting with your lower abs and pelvic floor first

4. After you exhale all the way out, start to inhale SLOWLY and repeat

Belly breathing

Pregnancy Core and intervals warmup

Half kneeling windmill

Half kneeling windmill - OTHER SIDE

Single leg deadlift - dumbbell switch

Single leg deadlift - dumbbell switch - OTHER SIDE

Glute bridge marches

Core and intervals 2 - core circuit 1

Squat pulse ‘jump’

MODIFICATION: if you don’t have cables, use a resistance band

Cable single arm squat to row

Cable single arm squat to row - OTHER SIDE

Weighted hip thrust

Core and intervals 2 - intervals circuit 1

Donkey kicks

Donkey kicks - OTHER SIDE

Modified Skaters

MODIFICATION: if you don’t feel comfortable hopping or don’t have proper core engagement, step in and out instead of hop!

Plank straddle hops

Core and intervals 2 - intervals circuit 2

WEEK 10: DAY 4

CONGRATS! START HERE.

WHAT IS YOUR DEEP CORE?

WHAT IS CONING?

YOUR PREGNANCY PROGRAM

I am in my 7 week pregnancy and my first week's trial! This first class was awesome!

Yoselyn

This was my first workout and I actually decided to do it first thing in the morning before my toddler woke up, it was AMAZING I’ve never felt better!!! ✨

Cintia

Amanda

WEEK 5: DAY 1

Lidia Nunez

Thank you for taking the time out to do this for newly pregnant moms.. 💕

Kathy

I like the work out, I wish it had more description, or talking on form tips and where you are suppose to feel It most. And maybe an alternative to using the barbells - I did inverted rows instead of using a barbell

Stephanie

WEEK 5: DAY 2

WEEK 5: DAY 3

WEEK 5: DAY 4

WEEK 6: DAY 1

WEEK 6: DAY 2

WEEK 6: DAY 3

WEEK 6: DAY 4

Georgia

WEEK 7: DAY 1

WEEK 7: DAY 2

So glad I downloaded this app so I know for sure what is safe during pregnancy! TY

Abbie

WEEK 7: DAY 3

WEEK 7: DAY 4

WEEK 8: DAY 1

WEEK 8: DAY 2

WEEK 8: DAY 3

WEEK 8: DAY 4

I feel good. just the right amount of intensity ! ❤️

Kash

WEEK 9: DAY 1

WEEK 9: DAY 2

WEEK 9: DAY 3

WEEK 9: DAY 4

WEEK 10: DAY 1

WEEK 10: DAY 2

WEEK 10: DAY 3

The workouts are so good although I complete them in less than 60 mins. I also feel they are geared more for a novice athlete and progressions in the notes would be good. With all this said, as a more advanced athlete beginning pregnant, I get a good sweat in everytime! Thank you :)

WEEK 10: DAY 4

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