DYNAMIC DEEP LUNGE STRETCH  2 x20 sec. 

TRISET:
SUMO HIP THRUST WITH STABILITY BALL 3 x 15
SMITH MACHINE SUMO SQUAT 3 x 12
SMITH MACHINE LUNGE 3 x 8 

TRISET:
GLUTE TRIPLE THREAT WITH GLUTEBAND 3 x 15
DIAGONAL STRAIGHT LEG KICK UP  3 x 12
COMPLETE CLAMS 3 x 10 

SEATED FIGURE 4 STRETCH 1 x  30 sec.

- In a deep lunge position, place you back knee on the ground 
- Tuck your pelvis under to access your hip flexor 
- Shift your weight forward and back (slowly)

Dynamic deep lunge stretch

- Place your upper back on the stability ball
- Feet wide and toes pointed out
- Bring your hips up engaging your glutes
- Lower with control

Sumo hip thrust with stability ball

- Stand in a wide stance with feet turned out 
- With the smith bar resting at your upper traps, bend at the knees and lower yourself into a deep sumo squat
- press your heels into the ground and come back to stand

Smith Machine sumo squat

- Stand so that you are perpendicular to the smith machine bar 
- Step leg closest to bar back and lengthen it as you rest the bar on your shoulder 
- Lower into a deep lunge and return to stand

Smith Machine Lunge

Triset

- Start with feet together with knees slightly bent and the band just above the knees 
- Step on foot out to the side, back diagonal, and directly behind you 
- Keep stabilizing heel driving into the ground

Glute triple threat with glute band

- In quadruped, extend on leg on diagonal line behind you and place toe on the floor 
- Lift leg up towards the ceiling 
- Keep leg straight as you lift up and down 
- Keep spine in neutral and hips stabilized

Diagonal straight leg kick up

- Lay on side and stack one hip on top of the other 
- Starting with your knees together, lift top leg (keeping knee in the same bent position) towards the ceiling 
- Return to starting position 
- Feel free to use a pillow here for support

Complete clams

- Sit on an elevated surface and cross one foot over opposite knee as you open through the hip 
- Grab foot and press knee open to deepen stretch

Seated figure 4 stretch

W5/D2  Gym - Glutes/Hips

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.

Madison

W2/D2 Gym - Lower body

Definitely underestimated this one! My bootay on FIYAH 😅

W2/D3 Gym - Glutes/Hips

Tough one!  I’m 18 weeks pregnant and this one gave a great sweat!

Heather

W2/D4 Gym - Full body

W3/D1 Gym - Upper body

W3/D2  Gym - Lower body

W3/D3 Gym - Glute/Hips

W3/D4 Gym - Full body

W4/ D2 Gym - Glutes/ Hips

W4/D1 Gym - Upper body

Christina

W4/D3 Gym - Lower body

W4/D4 Gym - Full body

W5/D1 Gym - Upper body

W5/D3 Gym - Lower body

W5/D4 Gym - Full body

W6/D1 Gym - Upper body

Probably one of my favorite glute/hip workouts so far! The movements are so simple but can be made more challenging by adding more weight.
Highly recommend 😍

W5/D2 Gym - Glutes/Hips

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