The best trimester, finally feeling like you again!
During this trimester you’ll find you (hopefully) start to get your energy levels back. The focus of this programme is feeling good and energised in our changing bodies. We will incorporate more compound movements than we did in T1, purely because you now have the energy levels to deal with these demands. While rep ranges are kept relatively low, you shouldn’t be lifting weights you lifted pre-pregnancy.
Day 1
Day 1WARM UP (TAB 3 BELOW) |
|
|---|---|
| 1. |
Split Squat6-8 REPS // 2-3 SETS |
| 2. |
Single Leg RDL8 REPS // 2-3 SETS |
| 3. |
Seated Cable RowGYM // HOME12 REPS EA // 3 SETS |
| 4. |
Curl into Press8 REPS // 3 SETS |
| 5. |
Rear Delt Raise10 REPS // 3 SETS |
COOL DOWN (TAB 4 BELOW) |
|
Day 2
Day 2 |
|
|---|---|
| 1. |
DeadliftGYM // HOME6 REPS // 2 SETS |
| 2. |
Single Leg Weighted Hip ThrustGYM // HOME VID8 REPS // 3 SETS |
| 3. |
Straight Arm Pull DownGYM // HOME VID12 REPS EA // 3 SETS |
| 4. |
Chest RaiseGYM // HOME VID8 REPS // 3 SETS |
| 5. |
Pendulum Hip ExtensionGYM // HOME VID10 REPS // 3 SETS |
| 6. |
Plank Hold60seconds |
Day 3
Day 3 |
|
|---|---|
| 1. |
Back Squat6-8 REPS // 2 SETS |
| 2. |
Walking lunges8 REPS EL // 2 SETSVideo |
| 3. |
Narrow Grip Pull DownGYM // HOME vid10 REPS // 2 SETS |
| 4. |
Bench PressGYM // HOME vid8 REPS // 3 SETS |
| 5. |
Shoulder Press[sg_popup]10 REPS // 3 SETSvideo |
| 6. |
[sg_popup id=17075]Clam Raise8 REPS ES // 3 SETS |
Day 1
Day 1 |
|
|---|---|
| 1. |
Single Arm KB Clean & Press8-10 REPS EA // 3 SETS |
| 2. |
KB Curtsy Lunge10 REPS EL // 2-3 SETSVideo |
| 3. |
Leg PressGYM // HOME12 REPS // 3 SETSVideo |
| 4. |
Banded Bridge Abductor8-10 REPS // 3 SETS |
| 5. |
PlankAs long as possible – aim for 1 min // 2 SETS |
Day 2
Day 2 |
|
|---|---|
| 1. |
Front SquatGYM // HOME8 REPS // 2-3 SETS |
| 2. |
Single Leg Weighted Hip ThrustGYM // HOME VID8 REPS ES // 2-3 SETS |
| 3. |
Leg CurlGYM // HOME12 REPS // 3 SETSVideo |
| 4. |
DB Chest PressGYM // HOME VID8 REPS // 3 SETS |
| 5. |
Rear Delt Raise10 REPS // 3 SETSVideo |
Day 3
Day 3 |
|
|---|---|
| 1. |
DeadliftGYM // HOME vid6-8 REPS // 2-3 SETS |
| 2. |
Lat Pull DownGYM // HOME vid10 REPS // 2-3 SETS |
| 3. |
Split Squat10 REPS EL // 3 SETS |
| 4. |
Shoulder Press8-10 REPS // 3 SETSVideo |
| 5. |
Kick BackGYM // HOME vid12 REPS EL // 3 SETS |
Day 1
Day 1 |
|
|---|---|
| 1. |
Goblet Squat8 REPS // 3 SETS |
| 2. |
RDLGym // Home VID10 REPS // 3 SETS |
| 3. |
Lat Pull downGym // Home(VID)12 REPS EA // 3 SETS |
| 4a. |
Kick BackGym // Home (VID)10 REPS EL |
| 4b. |
AbductorGym // Home (VID)10 REPS EL // 3 SETS |
| 5. |
Bird Dog10 REPS ES // 3 SETSVideo |
Day 2
Day 2 |
|
|---|---|
| 1. |
DeadliftGym // Home VID6 REPS // 3 SETS |
| 2. |
Side Lunges10 REPS EL // 3 SETSVideo |
| 3. |
Face PullGym // Home VID8 REPS // 3 SETS |
| 4 |
Shoulder Press8-10 REPS // 3 SETSVideo |
| 5 |
Lateral Raise10 REPS // 3 SETS |
| 5 |
Side Plank30 Secs ES // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1. |
Cable Squat WalkGym // Home VID8 REPS // 3 SETS |
| 2. |
Pull ThroughGym // Home VID10-12 REPS // 3 SETS |
| 3. |
Single Arm Seated Pull DownGym // Home VID12 REPS EA // 3 SETS |
| 4. |
Chest PressGym Machine // Home6-8 REPS // 2-3 SETSVideo x2 |
| 5a. |
Banded Body Weight Hip Thrust20 REPS |
| 5a. |
Body Weight Frog Thrust20 REPS // 3 SETS |
Day 1
Day 1 |
|
|---|---|
| 1. |
Back Squat8 REPS // 3 SETS |
| 2. |
DB RDL10 REPS // 3 SETS |
| 3. |
Bent Over Single Arm Row12 REPS EA // 3 SETS |
| 4. |
Chest PressGYM MACHINE VID // HOME10 REPS // 3 SETS |
| 5. |
Kneeling Single arm press10 REPS // 3 SETSVideo |
Day 2
Day 2 |
|
|---|---|
| 1. |
DeadliftGYM // HOME vid8 REPS // 3 SETS |
| 2a. |
Single Leg Weighted Hip ThrustGYM // HOME VID10 EL REPS // 3 SETS |
| 2b. |
Banded Hip Extension20 REPS ES // 3 SETS |
| 3. |
Lat Pull DownGYM // HOME vid10 REPS // 3 SETS |
| 5. |
Pec FlyGYM // HOME vid12 REPS // 3 SETS |
| 6. |
Lateral raise12 REPS // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1. |
DeadliftGym // Home (VID)8 REPS // 3 SETS |
| 2. |
Leg PressGym Vid // Home10 REPS // 3 SETS |
| 3. |
DB PulloverGym // Home VID12 REPS // 3 SETS |
| 4. |
Bench PressGym // Home VID10 REPS // 3 SETS |
| 5. |
Shoulder press12 REPS // 3 SETSVideo |
| 6. |
Bird dog12 REPS ES // 3 SETSVideo |
Day 1
Day 1 |
|
|---|---|
| 1. |
GOBLET SQUAT8 REPS // 3 SETS |
| 2. |
LAT PULL DOWNGYM // HOME VID10 REPS // 3 SETS |
| 3. |
BW Walking lunges8 REPS EL // 3 SETSVideo |
| 4. |
INCLINE PEC FLIESGYM // HOME VID10 REPS // 3 SETS |
| 5. |
GLUTE ABDUCTIONGYM (MACHINE) // Home10 REPS // 3 SETS |
Day 2
Day 2 |
|
|---|---|
| 1. |
Pendulum Hip ExtensionGYM // HOME VID8 REPS // 3 SETSVideo |
| 2. |
LEG PRESSGYM // HOME VID10 REPS // 3 SETSVideo |
| 3. |
SINGLE SEATED ARM CABLE PULLGYM // HOME VID8 REPS EA // 3 SETS |
| 4. |
PRESS UPS10 REPS // 3 SETS |
| 5. |
LAT RAISE10 REPS // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1. |
Back Squat8 REPS // 3 SETS |
| 2. |
SLOW RDL[sg_popup]10 REPS // 3 SETS |
| 3. |
STRAIGHT ARM PULL DOWN[sg_popup id=17057]GYM // HOME VID8 REPS EL // 3 SETS |
| 4. |
CHEST PRESSGYM // HOME VID10 REPS // 3 SETS |
| 5. |
BANDED GLUTE WORK10 REPS EACH // 3 SETS |
| 6. |
BIRD DOG10 REPS // 3 SETSVideo |
Posture
During this trimester, you’ll at some point notice you have a bump. And the weight of said bump, may cause you to slightly shift your posture without even noticing.
Warming Up
The warm up consists of two components;
1. Elevate the heart rate
This can be done on any piece of cardio equipment for between 5-10 minutes. Gradually elevate the HR so this would be done by increasing the intensity (speed or resistance)
At home, this can be achieved by a speed walk up and down the drive way / street followed by walking up and down the stairs a few times (ensure you hold on to the rail)
2. Mobility movements – 10 reps of each (click name to be directed to video)
Childs pose
Cat / Cow
Thread the needle
Bridges
Forward bend
Lunges
Seated Half Pigeon
WHAT ABOUT WARM UP SETS?
If you follow the ongoing training programme, you’ll know how important and essential warm up sets are. This is where you rehearse the exercise with a much lesser weight than what you would be lifting in your working (programmed) sets. If you feel like you want to, a warm up set on certain exercises then that’s fine. It’s not essential as it usually would be as the weights you lift in pregnancy would never go above 70% of your max. If you want to add warm up lighter sets; it would be best to do these mainly on barbell exercises to mobilise the joints.
Cooling Down
Cooling Down will be done by gradually lowering your HR followed by Static Stretches however, due to the hormone relaxin it is advisable to only hold these stretches for 10 seconds as not to overstretch your muscles. Developmental and advanced stretching techniques, such as PNF and ballistic stretching should be avoided during pregnancy.
Pelvic floor exercises
Hamstring Stretch
Quad Stretch
Calf Stretch
Glute Stretch
Childs pose
Chest Stretch
Shoulder Stretch
Nutriton considerations
You’re still not at the point of eating for two. I know how tempting it is trust me, but excessive weight gain puts you at a higher risk for developing complications.
As your energy levels are now likely higher and hopefully your aversions have subsided, it’s time to think about making nutrient dense foods more of a priority.
