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PRENATAL GYM PROGRAM

WEIGHTED BIRD DOG (3x10)

39s

Start on all fours holding a light dumbbell. Extend your opposite arm and leg long, pause, then return with control.

Weight Recommendations:

Beginner: 3-7lbs
Intermediate: 10-25lbs
Advanced: 30-65+ lbs

Up Next in WEEK 32 DAY 1: FULL BODY

  • CAT COW CONTROLLED BREATHING (2x60 SEC)
    00:26
    CAT COW CONTROLLED BREATHING (2x60 SEC)

    CAT COW CONTROLLED BREATHING (2x60 SEC)

    Start on all fours with your wrists under shoulders and knees under hips. Inhale deeply as you drop your belly, lift your chest, and gently tilt your tailbone up into Cow. Exhale slowly as you round your spine, tuck your chin, and draw your belly in for Cat. Move with control, syncing each breath...

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