Strong in Pregnancy: 2nd & 3rd Trimester
Lift With Emily
Women's TrainingNo more generic advice like "just listen to your body" or a list of do's and don't. Pregnant bodies are strong, capable and can be appropriately challenged throughout each trimester. Your prenatal training goes beyond simply modifying movements. Develop an understanding of how to move your body to create balance in your pelvic floor, find more pelvic mobility and positions to encourage optimal positioning for baby during labor, how to navigate common dysfunctions like SPD/pelvic girdle pain, and set yourself up for a successful postpartum recovery. You do not have to spend 9 months feeling restricted, confused or fearful in the gym. Train for motherhood and feel strong in pregnancy.
*Weeks 13-41 (2nd and 3rd Trimester)
A
Diaphragmatic Breathing 101
B
Improving 360 Expansion
C
How to Modify: Squats
D
How to Modify: Hip Thrusts
E
How to Modify: Chest Press
F
How to Modify: Pull Ups
G
How to Modify: Rows
H
How to Modify: Overhead Movements
I
How to Modify: Planks
Warm Up
A
Complete 1 round of the following for the prescribed reps - 90/90 Thoracic Rotation x6ea - Thoracic Cat Cow x6-8 - Quadruped Shoulder Tap x12 - 3 Way Pull Apart x5ea - Band Dislocates x8
B1
Bent Over Row Variation
3 x 8 @ 75 %
B2
Short Lever Side Plank with Leg Extension
3 x 8
C1
Chest Press - Dumbbells
3 x 10 @ 75 %
C2
1/2 Kneeling Pulldown
3 x 12 @ 75 %
D1
Cable Row with Thoracic Rotation
3 x 12 @ 75 %
D2
Banded Y
3 x 12 @ 75 %
D3
Bent Over Tricep Extension
3 x 12 @ 75 %
E1
Childs pose with Reach
1 x 1:00
E2
Open Book Stretch
1 x 8
Warm Up
A
- Adductor Rockback x8 - 90/90 Stretch x6ea - Seated IR with Block Squeeze x6ea (pause at end range for 3-5 seconds) - Hip CARS x5ea - Banded Bird Dog x8ea
B1
RFE Split Squat
3 x 8 @ 75 %
B2
Hip Thrust Variation
3 x 8 @ 75 %
C1
Dumbbell Step Up
3 x 8 @ 75 %
C2
Spanish Squat
3 x 10 @ 75 %
D1
Rotational Hinge with Row
3 x 8 @ 75 %
D2
1/2 Kneeling Kettlebell Rotations
3 x 8 @ 75 %
E1
Deep Squat Push Out
1 x 1:00
E2
Supported Childs Pose
1 x 1:00
Warm Up
A
Complete 1 round of the following: -Thread the needle x6-8ea -Thoracic Cat Cow x8 -90/90 Hip Switches x6ea -90//90 Hip Extension x6ea -Quadruped Hip CARS x3-5ea
B1
Dumbbell RDL
3 x 8 @ 75 %
B2
1/2 Kneeling Overhead Press
6, 8, 10 @ 75 %
C1
Wide Grip Pulldown (Floor)
10, 12, 12 @ 75 %
C2
Bent Over Dumbbell Reverse Fly
3 x 10 @ 75 %
C3
B-Stance Glute Bridge
3 x 10
D1
Incline Alternating Press
3 x 8 @ 75 %
D2
Mini Band Lateral Walks
3 x 30
E1
Adductor Rockback with Rotation
1 x 8
E2
Childs Pose with Back Expansion
1 x 1:00
Warm Up
A
Complete 1 round of the following: - Hands and Knees 360 Breathing x10 breaths - Quadruped Pelvic Tilts x8 - Thoracic Rotation with heel sit x8 / side - 90/90 Switches x 10-12 - 90/90 Lift Off x8ea Movement Prep: -Lunge Matrix x 5ea -Quadruped Banded Shoulder Abduction x10 -Deep Squat with Weighted Rotation x6ea
20-30 Minute Full Body AMRAP
B
As many rounds as possible of the following exercises in 20 or 30 minutes. Set a timer based on your energy levels: - Alternating Box Step Up (BW or DB goblet hold) x 12 - Farmer Carry :30 sec - 1/2 Kneeling Rotational Chop & Lift x8-10 / side - Quadruped Hold with Lift Off x 8 breaths - Dumbbell Swings x 8-10 If energy levels are good, standard 1-2 min rest between sets is fine. Take longer if needed.
C1
Side Lying Breathing
1 x 10
C2
Open Book Stretch
1 x 8
OPTIONAL ADD ON: Core & Pelvic Floor
A
Complete 1-3 rounds of the following: - Short Lever Side Rotation x6-8 ea - to modify, remove rotation and hold side plank - Bird Dog with Cable Row x8-10ea - Glute Bridge with Pull Apart x 10 - 1/2 Kneeling Cable Rotations 8 / side
Emily Snell
Personal Trainer, Pre/Post Natal Fitness Expert (PCES PPA), Mom
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Get Strong in Pregnancy: 2nd & 3rd Trimester
