This one is a bit longer, but packed with birth-prepping lower body exercises. And it was the perfect level of difficult! I make it clear throughout the video, but just to reiterate: PLEASE tweak sets and reps to what feels best for YOU where you are in your pregnancy. Each circuit is suggested to do 2-3x, so choose what feels right for you at the time. You'll also notice the reps are all within ranges. Choose a number of reps that works for YOU!

Equipment: long band, incline (something to do sit squats on), short band, set of dumbbells, stability ball, small ball/pillow
Activation: 2-3x
- 30 (each direction) banded x-walks
- 10 long band good mornings
- 10 banded squats
SS 1: 3x
- 10-12 sit squats *we are doing this variation after about 30/33 weeks (or earlier if you’d like!) because is helps to control depth and maintain stability throughout; you will have to hinge a little more than normal
- 8-12 (each leg) lateral steps ups *this variation is great for labor prep because it helps to open up our pelvis
3 x 8-10 (each side) modified side plank with adductor squeeze + hip lift *this can also help alleviate pelvic pain by strengthening glutes, deep core, and inner thighs, plus helps with pelvic stability
SS 2: 3x
- 8-12 sumo RDL *sumo variation may start to feel necessary due to our belly!
- 8-10 (each leg) staggered stance RDL *single leg movements can start to become more challenging as your center of gravity shifts, so increasing the support while still loading more on one side may be a better option; this also may support your pelvic health and comfort; widen your stance if needed
2-3 x 10 stability ball hamstring curls OR seated hamstring band curls