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PRENATAL GYM PROGRAM

SUMO SQUAT PULSES (4x10)

34s

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 weight!

Up Next in WEEK 30 DAY 1: FULL BODY

  • HIP THRUST (4x12)
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    HIP THRUST (4x12)

    HIP THRUST (4x12)

    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
    ...

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