First Trimester Posterior Chain
Training For Motherhood • 48m
The BACK of our body is CRUCIAL to keep up with during pregnancy. With all of the changes that are happening anteriorly (in the front), we want to stay ahead of letting that affect our alignment too much. As our center of gravity shifts, our shoulders round and our pelvis pushes forward--both of which can do (longterm, eek!) damage. So making sure we do intentional exercises that open and lengthen our muscles in the BACK, will help us take care of our FRONT! Hence, this workout :)
Equipment: stability ball, set of dumbbells, long band/cable machine, heavy weight (optional)
Activation: 3x
- 10 standing banded rows
- 10 banded good mornings
- 10 lat pulldown with band behind the head
- 20 glute bridges
SS 1: 3x
- 20 weighted (only use weight/s if you’re comfortable!) glute bridges
- 10 (each leg) single leg bridge leg raises
SS 2: 3x
- 12 RDL’s
- 12 banded RDL to single arm row (6 each arm)
3x:
- 12-15 banded straight arm lat pulldowns
- 10 (each arm) bent over rows
- 10 (each leg) SLRDL
- 15 (each leg) standing glute kickbacks
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Second Trimester Intro Video
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Second Trimester Full Body Strength
Important things we work on during second tri:
- Unilateral Work: to address imbalances and compensations
- Glutes: to stabilize pelvis, support pelvic floor, reduce hip & back pain
- Deep Core: to stabilize pelvis and spine & strengthen the pelvic floor
- Back: to help with alignment and postu...
