- Sumo hip thrust with glute band 3 x 25
- Fb - double bent over fly x dl x double squat 3 x 12
- Fb - backward lunge with front press 3 x 10
- Fb - double lateral lunge into sa wide press 3 x 10
- Lying single arm tricep extension 3 x 10
- Deep squat stretch 2 x 30S
- Dynamic front body stretch (stability ball) 2 x 30S

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

Sumo hip thrust with glute band

- Hinging at hips, perform a bent over fly (elbows reaching towards the ceiling/sky as you squeeze into your back)
-  Lengthen legs as if you were completing a deadlift rep and then find a deep squat (arms lengthen and weights hang by side) 
- Feet track under your hips and stay grounded for the entire exercise

FB - double bent over fly x DL x double squat

- Start with feet together holding weight horizontally into chest 
- Lunge back and simultaneously press weight out from chest, lengthening arms fully 
- Keep weight in front heel as you lunge back 
- Keep shoulders pressed down as you lengthen arms forward

FB - Backward lunge with front press

- Stand in a lateral lunge stance with your hips square (one foot turned out slightly and other foot parallel) 
- Holding a weight in opposition, shift your hips back as you bend at the knee of the turned out foot to come into lateral lunge 
- Pulse 2x and then return to stand as you reach the weight above you in a diagonal line (palm faces away) 
- Keep spine long throughout and squeeze glutes at the top

FB - double lateral lunge into SA wide press

- With head and upper back supported, keep your feet on the ground as you lift your hips high
- Extend arm with weight towards the ceiling 
- Keeping the elbow stabilized, lower the weight towards opposite shoulder and extend back up

Lying single arm tricep extension

- toes pointed out and wide stance, squat down deep while keeping back upright
- with your elbows, press knees out and feel your inner thighs stretch

Deep squat stretch

- Place hands on a stability ball as you come into an elevated child's pose 
- Press onto the ball as you lower your chest towards the ground and flatten your back 
- Keep your arms lengthened in order to maximize the stretch through your pecs and posterior delts 
- Release the stretch by lifting chest back up to starting position

Dynamic front body stretch (stability ball)

W6/D4  Home - Full body

Prenatal Glute Stretching

Great stretches! Feel so much better already 😍

Sara

Prenatal Stretching

Enjoyed this for something gentler and less intense in the first trimester

Andrea lusk

First workout in 3 weeks, needed something new and Sami didn’t disappoint!

Rachelle

So good. Getting back into working out from the miserable first tri and this is just what I needed. Excited to keep going!!

Jenna

W1/D1  Home - Upper body

25 weeks pregnant and stuck at home due to a snow storm. This was amazing to do at home since I wasn’t able to get to the gym!

Sammie

Beth

I’m currently 26 weeks, and this workout was great! I’m really excited to continue this program!

Nikki

W1/D2 Home- Lower body

Love the workouts! It feels easy at this time (21 weeks) but I’m sure in time it will feel more difficult!

Emily

I am loving these workouts - great for being between 31 and 32 weeks! Excited to keep going in this program!

Nicole

W1/D3 Home - Glutes / Hips

24 weeks pregnant with twins, absolutely did not want to work out today but did this and felt amazing after!! I love how the program is challenging but doable!

Leah

IM SO SWEATY! What a kick ass workout. Thanks so much!

W1/D4 Home - Full body

W2/D1 Home - Upper body

I added a fourth set to all and weight to the last three sets and it was perfect 👏🏾

Love it!! I was able to do this all in one corner of my room while working from home! Thank you Sami! I absolutely love this app!

W6/D4 Home - Full body

More workouts from Sami Bossert