Third Trimester Full Body Strength
Training For Motherhood • 43m
Equipment: stability ball, set of dumbbells, small ball/pillow, long band (just for warmup)
Warmup:
- 10 standing lat pulldowns
- 5 (each side) rear crescent lunges
- 20 monster walks
3x:
- 8-12 RDL to bent over rows *this range of reps is here for YOU to choose what number feels best
- 10 standing hammer curls
- 10 (each side) birddogs *can modify to standing birddogs
3x:
- 10-12 goblet squats *this is meant to prepare you for picking up and carrying the carseat!
- 10-12 lateral raises
- 10 (each side) side-lying bent-knee lift *remember this prepares you for side-lying birth position
3x:
- 10-15 hip thrusts *this range of reps is here for YOU to choose what number feels best
- 8-10 wall pushups
- 10 (each direction) ball squeeze rotations
Up Next in Training For Motherhood
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Third Trimester Pelvic Stability & Core
This one's a bit long, and requires adjusting some equipment around, but it's such an important one! Lots of explaining, too, so make sure you listen up :)
Equipment: small ball/pillow, cable machine/long band, set of dumbbells, kettlebell or heavy weight to swing with
3x: pelvic stability ex...
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Third Trimester Glutes
Equipment: stability ball/incline, short band, set of dumbbells, optional heavy weight
Activation: 3x
- 15 glute bridges (can modify here for hip thrusts if that feels better)
- 15 (each leg) standing kickbacks
- 10 (each side) clamshells
3x:
- 10-15 hip thrusts *bodyweight is optional here, b... -
Third Trimester Upper Push
During this workout, I want your focus to be on connecting the Core 4 WHILE you push. Being able to make that mind-to--muscle connection and having all of these very important muscles working together is so important and GREAT training for the big day!
Equipment: small ball/pillow, incline for ...
