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PRENATAL GYM PROGRAM

FORWARD LUNGES (4x10) PER SIDE

25s

Step forward and slowly lower into a lunge, keeping your knee in line with your ankle, making sure not to slam your back knee on the floor, push the weight through the floor to stand back up. Do all on one side first, or alternating.

Weight Recommendations:

Beginner: 3-10lbs
Intermediate: 12-25lbs
Advanced: 30-65+ lbs

*Modification: do these with no weight

Up Next in WEEK 6 DAY 5: LOWER BODY

  • HIP THRUST (4x12)
    00:47
    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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