Prenatal

Exercise Plan
Workout 2
Exercise Sets Reps Weight Rest
WK1 WK2 WK3 WK4 WK1 WK2 WK3 WK4 WK1 WK2 WK3 WK4
A1. Squat/Box Squat 2-4 10-15 BW AMAN
A2. Band Pull Down or BW or Coloured Band
TRX Row
B1. Hip Thrust BW with Band Around Knees
B2. Band Press Coloured Band
C1. Band Face Pull 2-3 10-15 Coloured Band
C2. Plank 30s BW
C3. Band Side Step 10-20 Steps Coloured Band

Workout 4
Exercise Sets Reps Weight Rest
WK1 WK2 WK3 WK4 WK1 WK2 WK3 WK4 WK1 WK2 WK3 WK4 AMAN
A1. Deadlift 2-4 10-15 Comfortable Weight No Strain
A2. Single Arm Press 10-15lbs
B1. Reverse Lunge 8-15 per leg BW
B2. Band Row 10-15 Coloured Band
C1. Band Pull Apart 2-3 10-15 Coloured Band
C2. Pallof Press 6-8 w 3 s hold Coloured Band
C3. Band Monster Walk 10-20 Steps Coloured band

Workout 1 & 3 & 5
Exercise Sets Notes
WK1 WK2 WK3 WK4
A1. Steady State Aerobic Exercise 30-min Healthy Pace (Walk, Step, Ride Etc)

Exercise Sets Reps Notes Rest
WK1 WK2 WK3 WK4 WK1 WK2 WK3 WK4 WK1 WK2 WK3 WK4
A1. Clams 1-2 10/10 10/10 10/10 10/10
A2. Dipping Toes 10/10 10/10 10/10 10/10
A3. Pelvic Floor Flicks 10 10 10 10 Quick Flicks
A4. Pelvic Floor Holds 10 10 10 10 Hold Each Rep For 10 seconds