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PRENATAL GYM PROGRAM

DUMBBELL RDL (4x12)

38s

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

Weight Recommendations
Beginner: 5-10lb

Intermediate: 15-30lb

Advanced: 35-45lb

Up Next in WEEK 14 DAY 2: LOWER BODY

  • WEIGHTED FIRE HYDRANT (4x10)
    00:29
    WEIGHTED FIRE HYDRANT (4x10)

    WEIGHTED FIRE HYDRANT (4x10)

    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

    *Modificatio...

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