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PRENATAL GYM PROGRAM

CABLE STRAIGHT ARM PULL DOWN (4x12)

39s
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Stand facing the cable machine and, keeping your arms locked straight, pull the bar from shoulder height down to your thighs using your back muscles.

Beginner: 3-10lbs
Intermediate: 12-35lbs
Advanced: 40-65+ lbs

*Modification: Upright row with dumbbells

Up Next in WEEK 9 DAY 2: UPPER BODY

  • CABLE UPRIGHT ROW (4x12)
    00:40
    CABLE UPRIGHT ROW (4x12)

    CABLE UPRIGHT ROW (4x12)

    Stand close to the machine, grab the attachment, keep your core engaged as you pull the rope up, hands right below your chin and elbows slightly above your head!

    Beginner: 3-10lbs
    Intermediate: 12-35lbs
    Advanced: 40-65+ lbs

    *Modification: Upright row with dumbbells

  • SIDE PLANK KNEE CRUNCHES (3x10)
    00:41
    SIDE PLANK KNEE CRUNCHES (3x10)

    SIDE PLANK KNEE CRUNCHES (3x10)

    Set up in a side plank (on forearm or hand), then bring your top knee in toward your chest. Extend it back out and repeat, keeping your hips lifted the whole time.

    Zero equipment

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