-WALKING LUNGE 2 x 15
-SQUAT WITH ALTERNATING CURTSEY LUNGE 3 x 12
-WEIGHTED LATERAL LUNGE ON BENCH 3 x 12
-ROTATING STEP UP SQUATS 3 x 10 
-WEIGHTED ASSISTED DL 3 x 12
-WEIGHTED DEEP LUNGE - ASSISTED 3 x 12
-ASSISTED HAMSTRING STRETCH 2 x 30 sec. 
-ASSISTED DEEP LUNGE STRETCH 2 x 30 sec.

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

Walking lunge - bodyweight

- Squat with feet under hips 
- Bring one foot back into a curtsey squat, squeezing into your inner thighs 
- Return to center squat and transition to the other side 
- Keep spine in neutral

Squat with alternating curtesy lunge

- Elevate one leg laterally
- Hold a weight in the goblet position
- Squat down to parallel with your working leg
- Drive through your heel to stand back up
- Complete desired reps then repeat on the opposite side

Weighted lateral lunge on bench

- Start in deep squat with both feet on bench and weights resting on shoulders 
-Step one foot down and rotate outwards into a squat
- Keep core engaged as you move

Rotating step up squats

- Start in a staggered stance
- Hinge at the hips as you come down
- Lower the weight to mid shin
- Engage your hamstrings as you come back up
- Complete desired reps then repeat on the opposite side

Weighted assisted DL

- Place your back leg elevated at the knee
- Lower down until your front leg reaches 90 degrees
- Push through your heel to come back up
- Complete desired reps then repeat on the opposite side

Weighted deep lunge - assisted

- On bench, step one foot on ground and place opposite knee on bench 
- Shift hips back in space and keep the front leg lengthened 
- Hold onto bench for support and try to keep spine in neutral

Hamstring stretch - assisted

- using a bench or couch, position yourself in a lunge position with your back leg resting on the platform while the front leg is in a deep lunge position

Assisted deep lunge stretch

W3/D2  Gym - Lower body

Elaine

Ohoud

Prenatal Glute Stretching

Prenatal Stretching

Thanks for creating prenatal workouts WITH weights! This is exactly what I’m looking for!

Sarah

30 weeks pregnant just getting back into it after a 3 week break due to sciatic pain and this felt so good to move my body 😍

Megan

Love the lying chest press into hammer press. Wowza 🔥🔥

Paige

W1/D1 Gym - Upper body

Such a killer workout!!!! Full on burn sesh!

W1/D2 Gym - Lower body

Bailey

W1/D3 Gym - Glutes/ Hips

First time trying out your programs! Loved this workout!

Marcela

Thank you for helping me through my first workout in a long time. I'm in my 2nd trimester and boy was I was so fatigued in 1st trimester, that I couldn't bring myself to get back into the gym. Love the workout and just going at my own pace. Thanks!

Monica

I’m 14 weeks pregnant and this had me SWEATING!! It feels so good to find a workout I feel safe doing during pregnancy!

Khristen Mooney

W1/D4 Gym - Full body

Cristina

Quick upper body. I did exercises in a superset to make them more challenging and take less rests. This worked for me, as I’m not expecting.

McKenna

W2/D1 Gym - Upper body

Was way more engaging than it seemed! My legs are shaking! Love the stretching at the end.

W3/D2 Gym - Lower body

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