This 25 minute upper body and core strength class focuses on three key movement patterns: push, pull, and raise.
Commencing in a supine position, combining both wide and narrow grip chest presses with core moves like single leg marches and toe taps overloading the chest while integrating core stability while maintaining a neutral spine.
We then stand to focus on pull movements, building postural strength with bent over rows, underhand rows, and bicep curls.
Finally, we return to a full standing sequence, emphasising raise movements for shoulder endurance... expect 90/90 bent arm lateral raises, shoulder presses with knee marches, and a knee to elbow oblique crunch to finish. Feel your shoulders burn and your core stay engaged throughout this balanced, powerful flow.
IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.
If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.
Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.
Up Next in STRENGTH
-
Full Body Strength: Light Weights + B...
A 35 minute full body strength class focussing on activation, stability, and controlled strength.
We start with a glute bridge sequence, holding a Pilates block between the inner thighs to activate the hamstrings, glutes, and inner thighs. As we add weighted upper body moves like chest flies a...
-
Full Body Strength: Light Weights
This full body strength class flows through a dynamic sequence of core, hinge and pressing patterns designed to challenge the glutes, shoulders and deep core while keeping you moving from start to finish.
We start with a supine core series using just our ankle weights for added resistance as we...
-
Full Body Strength: Medium Weights + ...
Welcome to Trimester 2!
As our bodies begin to adapt to the physiological changes of pregnancy, we can start incorporating slightly heavier weight options into our training to continue building strength safely and effectively.
Using a medium set of weights (3 - 5kg), we begin with single side ...
4 Comments