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PRENATAL GYM 3RD TRIMESTER

HIP THRUST (4x12)

47s

Use a barbell. Support upper back on a bench/ thrust machine, press through your heels to drive your glutes up to a tabletop position, then slowly return back down.

Weight Recommendations:

Beginner: Try just the bar first or dumbbells

Intermediate: 15-35lb plates on each side of the barbell

Advanced: 45-90+lb plates on each side of the barbell

*Modification: use dumbbells or you can do glute bridges on the floor with dumbbells/bands for more reps!

Up Next in WEEK 30 DAY 1: FULL BODY

  • SUMO SQUAT PULSES (3x12)
    00:34
    SUMO SQUAT PULSES (3x12)

    SUMO SQUAT PULSES (3x12)

    Stand with feet wide and toes turned out, then lower into a sumo squat. Stay low and pulse up and down a few inches, keeping your chest lifted and knees tracking over toes.

    Weight Recommendations:

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

    *Modification: do these without wei...

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