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PRENATAL GYM 2ND TRIMESTER

SEATED ROW (4x12)

33s

Sit up tall with a flat back / engaged core & and pull your elbows back toward your hipbones pinching your shoulder blades together & squeezing your back muscles the whole time. Slowly return to starting position.

Weight Recommendations:

Beginner: 10-15lbs plates on each side

Intermediate: 20-35 plates on each side
Advanced: 40-60+ plates on each side

*Modification: you can use a seated row machine or do bent over dumbbell rows

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  • THRUSTERS (4x12)
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    THRUSTERS (4x12)

    THRUSTERS (4x12)

    Start standing with a fixed bar or dumbbells in hands by your shoulders. Sit into a squat, as you stand up, push the weight above your head & as you return back to a squat lower the weight back to your shoulders.

    Weight Recommendations:

    Beginner: 5-10lbs
    Intermediate: 12-30lbs
    Advanced: 35-65+...

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