Home stretch, you’re almost there!
At this stage of your pregnancy your baby has done the majority of development and is now packing on weight and size. This puts your body under a huge amount of stress so through this programme we will not be adding to that stress. We are saying goodbye to the barbell for your third trimester and incorporating lower impact resistance training.
You’ll also see the last block is programmed to be competed at home and programming only takes you to the end of week 39 meaning there’s nothing for those who go over their due date. This is because keeping cortisol low and getting oxytocin (love hormones) up is super important so I would not recommend gym sessions. Long walks and yoga sessions are advisable here if you really want to do some training.
A quick reminder that you need to warm up and cool down before and after training, check the tabs below.
Day 1
Day 1 |
|
|---|---|
| 1. |
Thruster6-8 REPS // 2-3 SETS |
| 2a. |
Curtsy Lunge8 REPS // 2-3 SETS |
| 2b. |
RDL12 REPS EA // 3 SETS |
| 3. |
Single Leg Hip Thrust8 REPS // 3 SETS |
| 4. |
Around the world10 REPS // 3 SETS |
| 5. |
Press Ups6 REPS // 2 SETS |
Day 2
Day 2 |
|
|---|---|
| 1. |
Goblet Squats6-8 REPS // 2-3 SETS |
| 2. |
Side Lunge8 REPS EL // 2-3 SETS |
| 3. |
Banded Hip Thrust12 REPS EA // 3 SETS |
| 4. |
Upright RowGYM // HOME8 REPS // 3 SETS |
| 5. |
Side Plank10 REPS // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1. |
DB Deadlift6-8 REPS // 2-3 SETS |
| 2. |
Pull throughGYM // HOME8 REPS // 2-3 SETS |
| 3. |
Lat Pull DownGYM // HOME12 REPS // 3 SETS |
| 4. |
Cable Pec FlyGYM // HOME8 REPS // 3 SETS |
| 5a. |
Banded Walks10 REPS // 3 SETS |
| 5b. |
Banded Hip Work6 REPS // 2 SETS |
A quick reminder that you need to warm up and cool down before and after training, check the tabs below.
Day 1
Day 1 |
|
|---|---|
| 1. |
DB Squat6-8 REPS // 2-3 SETS |
| 2. |
Face PullGYM // HOME8 REPS // 2-3 SETS |
| 3. |
Pull ThroughGYM // HOME12 REPS EA // 3 SETS |
| 4. |
Pendulum Hip ExtensionGYM // HOME8 REPS // 3 SETS |
| 5. |
Banded Side Steps10 REPS // 3 SETSVideo |
Day 2
Day 2 |
|
|---|---|
| 1. |
Split Squat6-8 REPS // 2-3 SETS |
| 2. |
Side Lunge8 REPS // 2-3 SETS |
| 3. |
Narrow Lat Pull DownGYM // HOME12 REPS EA // 3 SETS |
| 4. |
Chest Press8 REPS // 3 SETSVideo |
| 5a. |
Shoulder Press10 REPS // 3 SETS |
| 5b. |
Lateral Raise10 REPS // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1a. |
DB Deadlift6-8 REPS // 2-3 SETS |
| 1b. |
Single Leg Hip Thrust8 REPS // 2-3 SETS |
| 2. |
Hamstring CurlGYM // HOME12 REPS EA // 3 SETS |
| 3. |
Seated RowGYM // HOME8 REPS // 3 SETS |
| 4. |
Bird Dog10 REPS // 3 SETS |
A quick reminder that you need to warm up and cool down before and after training, check the tabs below.
Day 1
Day 1 |
|
|---|---|
| 1. |
Single Arm Clean + Press6-8 REPS // 2-3 SETS |
| 2. |
BW Walking Lunges8 REPS // 2-3 SETS |
| 3. |
Slow Tempo SL Hip ThrustWe don’t really include tempo training in this programme, however for this particular exercise I want you to work with just your body weight and really slow down the movement. Count to four on the way up and four back down. 12 REPS EA // 3 SETS |
| 4. |
Chest Press8 REPS // 3 SETS |
| 5. |
Pec FlyGYM // HOME10 REPS // 3 SETS |
| 6. |
Bird Dog10 REPS // 3 SETS |
Day 2
Day 2 |
|
|---|---|
| 1. |
Leg Press // Goblet Squat6-8 REPS // 2-3 SETS |
| 2. |
Pull ThroughGYM // HOME8 REPS // 2-3 SETS |
| 3. |
Kick BackGYM // HOME12 REPS EL // 3 SETS |
| 4. |
Upright RowGYM // HOME8 REPS // 3 SETS |
| 5. |
Curl into Press10 REPS // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1. |
RDL6-8 REPS // 2-3 SETS |
| 2. |
Leg ExtGYM // HOME8 REPS // 2-3 SETS |
| 3. |
Bent Over Row12 REPS EA // 3 SETS |
| 4. |
Pec RaiseGYM // HOME8 REPS // 3 SETS |
| 5. |
Banded Bridge Work10 REPS // 3 SETS |
Only complete this training block if you really feel like it. I have set this block out to be completed from home, this is to get you used to working out at home which is the only option for the first 12 weeks of the postnatal programme and to help you stay more relaxed. I haven’t added an extra block for those who go past the 40 week mark because your body needs to relax to go into labour so I wouldn’t recommend training at that point.
A quick reminder to warm up & cool down.
Day 1
Day 1 |
|
|---|---|
| 1. |
DB Squat6-8 REPS // 2-3 SETS |
| 2. |
Seated Banded Row8 REPS // 2-3 SETS |
| 3. |
Banded Pec Raise12 REPS EA // 3 SETS |
| 4a. |
Banded Hip Thrust8 REPS // 3 SETS |
| 4b. |
Banded Abductors10 REPS // 3 SETS |
| 4c. |
Frog Thrusts10 REPS // 3 SETS |
Day 2
Day 2 |
|
|---|---|
| 1. |
DB Deadlift6-8 REPS // 2-3 SETS |
| 2. |
Bent Over Banded Row8 REPS // 2-3 SETS |
| 3. |
Single Arm Shoulder Press12 REPS EA // 3 SETS |
| 4. |
Banded Pec Fly8 REPS // 3 SETS |
| 5a. |
Plank30 SECS // 3 SETS |
| 5b. |
Bird Dog10 REPS // 3 SETS |
Day 3
Day 3 |
|
|---|---|
| 1. |
BW Walking Lunges6-8 REPS // 2-3 SETS |
| 2. |
Side Lunges8 REPS // 2-3 SETS |
| 3. |
Banded Lat Pull Down12 REPS EA // 3 SETS |
| 4a. |
Banded Kick Back8 REPS // 3 SETS |
| 4b. |
Long Banded Abductors10 REPS // 3 SETS |
Preparing for labour
Nutrition
Warm 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
Cool 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
