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PRENATAL GYM PROGRAM

WEIGHTED FIRE HYDRANT (4x10)

29s

Start on all fours with a dumbbell placed behind your knee. Keep your hips squared to the floor as you lift the weight up & to the side. Do all on one side, then switch.

Weight Recommendations:

Beginner: Do these bodyweight or with a band
Intermediate: 8-12lbs
Advanced: 20-35+ lbs

*Modification: you can do this with a band or no weight.

Up Next in WEEK 29 DAY 1: FULL BODY

  • BEAR HOLD SHOULDER TAPS (3x12)
    00:25
    BEAR HOLD SHOULDER TAPS (3x12)

    BEAR HOLD SHOULDER TAPS (3x12)

    Start in a bear hold with your knees hovering 1–2 inches off the floor. Keeping your hips as still as possible, lift one hand to tap the opposite shoulder, then switch sides while staying strong through your core and shoulders.

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