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PRENATAL GYM PROGRAM

CAT COW CONTROLLED BREATHING (2x60 SEC)

26s

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 to the movement to calm your nervous system and gently mobilize the spine.

Up Next in WEEK 35 DAY 1: FULL BODY

  • BARBELL RDL (4x8)
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    BARBELL RDL (4x8)

    BARBELL RDL (4x8)

    Engage your core, hinge at the hips as you lower the bar, keeping your spine neutral . then drive your hips forward and use your hamstrings to power back to standing position.

    Weight Recommendations:

    Beginner: Try just the bar first or dumbbells
    Intermediate: 5-20lb plates on each side of the b...

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