DO Fitness Co.
12 Weeks of Pregnancy Strength Training
-Broken up into 3, 4-Week training blocks designed with progressive overload
-2 Upper body; 2 lower body & 1 optional full body workout per week
-Home and Gym versions available
-Track your progress & log your weights
-Access to me (your coach) directly through the app!
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Seated Front Delt Press
3 x 10
B1
Incline Bench Push-ups
3 x 8
B2
Single Arm OH Tricep Extension
3 x 8
C
Lateral Raise 21's
3 x 21
D1
Skull Crushers
3 x 12
D2
Squat + Single Arm Press
3 x 10
A
Dumbbell RDL
12, 10, 8
B1
Glute Focused Reverse Lunge
3 x 10
B2
Bench Squats
3 x 10
C
Single Leg Hip Thrust
3 x 10
D1
Overhead Marches
3 x 10
D2
Banded Side Lying Leg Lifts
3 x 12
A
Lat Pull Downs
3 x 10
B1
Seated Hammer Curl
3 x 10
B2
Dumbbell Underhand Rows
3 x 12
C
Top + Bottom Curls
3 x 6
D1
Single Arm Bent Over Row
3 x 8
D2
Overhand Rear Delt Fly
3 x 12
E1
1/2 Kneeling Woodchops
3 x 10
E2
Side Plank T Raise
3 x 10
E3
Bird Dog
3 x 10
A
Banded Wide Grip Eccentric Pulldown
3 x 12
B1
Seated Hammer Curl
3 x 10
B2
Dumbbell Underhand Rows
3 x 10
C
Top + Bottom Curls
3 x 6
D1
Single Arm Bent Over Row
3 x 8
D2
Overhand Rear Delt Fly
3 x 12
E1
1/2 Kneeling Woodchops
3 x 8
E2
Side Plank T Raise
3 x 8
E3
Bird Dog
3 x 8
A
Bulgarian Split Squat
12, 10, 8
B1
Goblet Squat
3 x 10
B2
Glute Bias Touchdowns
3 x 8
C
45 Degree Glute Extension
3 x 12
D
Banded Side Lying Leg Lifts
3 x 12
A
Bulgarian Split Squat
12, 10, 8
B1
Goblet Squat
3 x 10
B2
Glute Bias Touchdowns
3 x 8
C
Floor Glute Bridge
3 x 12
D
Banded Side Lying Leg Lifts
3 x 12
A1
Walking Lunges
3 x 8
A2
Bent Over Row + Bicep Curl
3 x 8
A3
Dumbbell Floor to Press
3 x 10
A4
Sumo Squat + Deadlift
3 x 8
A5
Kneeling Lateral Raises
3 x 10
B1
Pallof Press
3 x 8
B2
3 Second Bear Hold
3 x 1:00
Jeni Steele
Prenatal Athlete
Verified Athlete""
