Third Trimester Upper Body Pull
Training For Motherhood • 30m
This workout's main goal is to leave you feeling OPEN--opening up your chest and strengthening your back, as you continue to make room for your sweet babe. We NEED a strong back, Mamas!
Equipment: long band, stability ball, set of dumbbells, small ball/pillow
SS 1: 3x
- 10-15 seated horizontal row
- 5-8 (each side) modified side plank with adductor squeeze + row: adding the ball squeeze keeps core braced and pelvis neutral
3 x 10-12 straight arm lat pulldowns
SS 3x:
- 10-12 band pull aparts
- 5-8 (each side) isometric hold with staggered rotation (pallof variation): stagger your stance for some hip mobility, focus on slow controlled movement paired with breathing and avoid moving through your low back. Only move through a ROM you can control
3 x 8-10 bicep curls
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