TRIMESTER 3: WEEKS 25-40+ (IN-GYM)

Congratulations on your pregnancy, and welcome to the Third Trimester

section! We're so excited for you to move forward with confidence and
knowledge in the gym.

In-Gym Program Instructions & Overview: This program is built for trained individuals who are
pregnant. We recommend you have a base of strength training, and comfort and confidence with
compound barbell movements (squat, bench, deadlift, and overhead press). The program
includes 4 training days. Choose non-consecutive days when possible, and 3 full rest days from
resistance training. Pregnancy symptoms will happen! So whenever you’re able to fit training into
your schedule and around fatigue or nausea is best.

If you’re not a trained individual, compound movements can be

modified to either use a different implement, or with a
bodyweight alternative. You may find it helpful to check out the
bodyweight version of our prenatal program, that is included
with your membership. This program will be broken out into
separate 4 week mesocycles for the duration of pregnancy.
We’ve chosen movements that will prepare you to be strong and
healthy as your body changes, and to prepare you for the
strength required for parenthood. You’ll notice that each View instructional video

mesocycle will progress in the same movements for several

weeks. This is to promote familiarity, safety, and of course muscle and strength growth. Don’t
worry, each new mesocycle will introduce new movements, and adjustments you may need and
welcome as your pregnancy progresses.

WARMUP 1 WARMUP 2 WARMUP 3 WARMUP 4

This block will mark the end of Trimester 2 and beginning of Trimester 3 (in week
WEEKS 25-28 28). Preparing for parenthood and going into the 3rd trimester can be tough in
many ways, so like always, rest when you can and be flexible with your workout
schedule. In order to prepare for scheduling or energy conflicts, the remainder of programming will consist of
4 full body workouts, instead of a traditional bodypart split.

The 3rd Trimester is a period of rapid growth for baby. Energy may be impacted
WEEKS 29-32 as pregnancy progresses, and you may experience aches and pains as you gain
weight and baby grows. Programmed exercises will keep these factors in mind,
but feel free to substitute variations based on your comfort level and positions feel best for you. We'll
continue with full body training days for the remainder of your pregnancy, and program rep ranges instead of
specific rep amounts to complete. Take diligent notes if you haven't already, and check in with how you're
feeling set by set, and how to approach intensities and loads each session.

The 3rd Trimester is a period of rapid growth for the baby. Energy may be
WEEKS 33-36 impacted as pregnancy progresses and you may experience aches and pains as
you gain weight and the baby grows. Programmed exercises will keep these
factors in mind, but feel free to substitute variations based on your comfort level, and positions feel best for
you. We'll continue with full body training days for the remainder of your pregnancy, and program rep ranges
instead of specific rep amounts to complete.

Welcome to the final block of programming. Our goal in this block is to maintain a
WEEKS 37-40+ comfortable level of activity, reduce any discomfort, minimize bulging or doming
of the anterior core, minimize downward pressure on the pelvic floor and maintain
as much muscle and strength as your body will allow.
 WARMUPS 1-4 These 4 warmups include diaphragmatic breathing, belly
pump work and core activation, and primers on how to
best utilize the pelvic floor, connection breath, and core activation during
exercise. You may find that you prefer other exercises to prep for barbell lifts, so
feel free to substitute or add to this list based on your preferences. Please
watch the full warm-up videos to best understand cues and activations.

WARMUP 1 View instructional video SETS X REPS REST

1 - Diaphragmatic Breathing View demo 1x10/each 1 min

Notes: Sit on a deflated pilates ball and use a theraband. 10 Breaths focused on rib expansion,
10 breaths focused on rib + belly, 10 focused on 360 breath, 10 focused on syncing pelvic floor.

2 - DB + TA Activation View demo 1-2 min 1 min

Notes: Complete seated or standing. Build on the diaphragmatic breath, and add an intentional
activation of the pelvic floor, deep core, and transverse abdominals. Incorporate a powerful 'SSSSS'
sound on the exhale, as you lift the pelvic floor. During the exhale, think about hugging your baby
with your TA, or try tightening the corset around your torso.

3 - TA Activation in Quadruped Position View demo 1-2 min 1 min

Notes: Complete transverse abdominis activations with the breath while on hands and knees.

4A - Sumo Squats View demo 2-3x10 --

Notes: Apply diaphragmatic breathing and the belly pump to exercise. During exercise, lower the
tension and core engagement depending on exertion of the movement. For light warm-up exercises,
try a 2-3 effort on a scale from 10.
4B - Band Pull-Aparts View demo 2-3x8+8 2 min

Notes: 8 Overhead + 8 Underhand. Continue syncing the breath, and transitioning into the
connection breath appropriate for exercise.

5 - Bodyweight Hip Thrust View demo 2-3x10 2 min

WARMUP 2 View instructional video SETS X REPS REST

1 - Diaphragmatic Breathing View demo 1x10/each 1 min

Notes: Sit on a deflated pilates ball and use a theraband. 10 Breaths focused on rib expansion,
10 breaths focused on rib + belly, 10 focused on 360 breath, 10 focused on syncing pelvic floor.

2 - TA Activation View demo 1 min 1-2 min

Notes: Complete seated or standing. Build on the diaphragmatic breath, and add an intentional
activation of the pelvic floor, deep core, and transverse abdominals. Incorporate a powerful 'SSSSS'
sound on the exhale, as you lift the pelvic floor. During the exhale, think about hugging your baby
with your TA, or try tightening the corset around your torso.

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 3A - Squat View demo 2-3x8 --

Notes: Apply diaphragmatic breathing and the TA Avtivation to exercise. During exercise, lower the
tension and core engagement depending on exertion of the movement. For light warm-up exercises,
try a 2-3 effort on a scale from 10.

3B - Squat to Press View demo 2-3x8 1-2 min

Notes: Use a band to incorporate press. Maintain neutral spine alignment during the press.
Keep core activation for both portions of the exercise.

4 - Blackburns View demo 2-3x4 30 sec

Notes: Complete blackburns in a standing position when belly growth is uncomfortable.

5 - Chest Mobility Door Stretch View demo 2-3 x 15 sec

15-30 sec

WARMUP 3 View instructional video SETS X REPS REST

1 - Side Bend Breathing View demo 1 min/side 30 sec

Notes: Sit or stand and take one hand and reach over to the opposite side. Slightly round in the
back as you gently lean to one side. Complete diaphragmatic breathing, focusing on side body
expansion. Relax the neck and shoulders, and do not bear down or over inhale into your pelvic
floor. You should feel a nice stretch along your side, lats, TA, QL and obliques.

2 - TA Activation View demo 1-2 min 2 min

Notes: Complete seated or standing. The TA activation is an extension of the diaphragmatic breath,
where we add an intentional activation of the pelvic floor muscles and the transverse abdominis.
Start with DB breathing, and exhale with an 'SSSS' sound. Think about the pelvic floor as a
diamond shape. As you exhale with the 'SSSSS' sound, draw the points together and into the
midline. Draw the sides inward and lift the pelvic floor up.

3 - Ab Wrap Waterfall (Kneeling) View demo 2-3 min 2 min

Notes: do a deep core activation on exhale and pull hip bones together. Next, focus on mid portion of
the belly, then go deeper and knit the ribs together, and finally go back down, ribs, mid belly, hips.

4A - Modified Side Plank View demo 3x8/side --

Notes: Complete from the knee, with pilates ball or block between your legs. Maintain alignment of
knees, hips, and shoulders.
4B - Band Cable Pull Throughs View demo 3x8 --
Notes: Attach to a low anchor.

4C - Shinbox Flow View demo 3x8/side --

Notes: Get in a 90/90 shinbox position and transition to the other side and back again.

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WARMUP 4 View instructional video SETS X REPS REST
1 - Diaphragmatic Breathing View demo 1x10/each 1 min

Notes: Sit on a deflated pilates ball and use a theraband. 10 Breaths focused on rib expansion,
10 breaths focused on rib + belly, 10 focused on 360 breath, 10 focused on syncing pelvic floor.

2 - DB + TA Activation View demo 1-2 min 1 min

Notes: Complete seated or standing. Build on the diaphragmatic breath, and the TA Activation
warmup cues from earlier warmups. When the pelvic floor draws up, then wrap the transverse
abdominis or corset muscle around the torso. This is more of a 'hugging baby' rather than simply
bringing the belly button to the spine. Wrap and tigheten towards the midline.

3A - Bicep Curl to Press View demo 3x8 --

Notes: Apply diaphragmatic breathing and the belly pump to exercise. During exercise, lower the
tension and core engagement depending on exertion of the movement. For light warm-up exercises,
try a 2-3 effort on a scale from 10.

3B - Deadlift to Row View demo 3x8 1 min

Notes: Use a band or very light dumbbells. Continue syncing the breath, and transitioning into the
connection breath appropriate for exercise.

4 - Banded Reverse Fly View demo 3x8 1 min

Notes: Complete standing with a band pinned under feet.

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 WEEKS 25-28: TRIMESTER 3 (IN-GYM)
DAY 1 WEEK 25 WEEK 26 WEEK 27 WEEK 28
3x8 4x8 5x8 3x8
1 - Overhead Press
@RPE 7 @RPE 7 @RPE 7 @RPE 7
Notes: Complete either stading or seated. Maintain a neutral spine position throughout the entire
movement, resisting the urge to arch the back. You may want to substitute from barbell OHP to
DB OHP as pregnancy progresses.
View demo REST 1 min

3x10 3x12 3x14 3x10

2 - Goblet Squat
@RPE 7.5 @RPE 7.5 @RPE 7.5 @RPE 6.5
Notes: Use a kettlebell or dumbbell to complete goblet squats. Find a stance width that feels
comfortable and makes enough room for the belly. Maintain an upright torso,
REST 1 min
and do not exceed the recommended RPE. View demo

3A - Hip Thrust (Any Variation) 2x15 3x15 4x15 2x15

Notes: Use a barbell, dumbbell, or band to complete hip thrusts. View demo

3B - Lateral Step Ups 2x8/side 3x8/side 4x8/side 2x8/side

Notes: Add resistance with a DB or KB in a front rack position or complete with bodyweight.
Slowly descend back to the floor on the way down. Find a box height that you
can confidently complete reps on. View demo REST 1 - 2 min

4A - Front Plate Raise 3x8 3x10 3x12 3x8

Notes: Complete front plate raise, and rear delt flys as a superset. Option to rest in-between
exercises if needed. View demo

4B - Rear Delt Flys 3x12 3x14 3x16 3x12

Notes: Bend slightly so the chest is at a 45 degree angle. Squeeze the shoulder blades together and
raise each dumbbell out and away from the torso. Control the weight on the
way back to the bottom. View demo REST 1 min

DAY 2 WEEK 25 WEEK 26 WEEK 27 WEEK 28

1 - Sumo Deadlift 3x8 3x8 3x8 3x8
@RPE 6.5-8 @RPE 6.5-8 @RPE 6.5-8 @RPE 6.5-8
Notes: Complete with a barbell, kettlebell, or dumbbell. Option to choose an RPE depending on how
you feel that day and stick with it, or ascend through the recommended range.
Do not exceed 2 sets at an RPE 8. Instead, work up to an RPE 8. View demo REST 2 min

2 - Single Arm DB Bench Press 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Can be performed lying on the ground in supine position, or with an

REST 1 - 2 min
incline bench. View demo

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 WEEKS 25-28: TRIMESTER 3 (IN-GYM)
DAY 2 - CONT. WEEK 25 WEEK 26 WEEK 27 WEEK 28
3A - Single Arm Cable Lat Pullover (Supported) 2x12 3x12 4x12 2x12
Notes: Use an incline bench as a support and complete single arm lat pullovers with one arm at a
time. Examine the torso to ensure no coning or doming of the abdomen is happening. If you notice
coning or doming, lower reps, sets, weight, range of motion, or sub out the exercise entirely. View demo

3B - Seated Cable Row (2sec Pause) 2x8 3x10 4x12 2x8

Notes: Allow the cable or handle to return to a deep and reaching start position
with lats stretched and shoulders protracted. View demo REST 1 min

4 - Tricep Rope Pushdowns 3x15 3x20 3x25 3x15

Notes: Keep upper arm pinned to the side and hinge at the elbow. Press down in a controlled manner,
then revese the movement to return to the start position. Can be performed with
a straight bar, rope bar, v-bar, or band. View demo REST 30 sec

5A - Hamstring Curls 4x10 4x10 4x10 4x10

Notes: Complete on a seated machine. Can be substituted with a band or a swiss ball, with both
legs together. View demo
5B - Leg Extensions (1 sec Pause) 4x8 4x8 4x8 4x8
Notes: Pause at the top of the extension for 1 second and slowly lower back to
REST 30 sec
the start position.
View demo

DAY 3 WEEK 25 WEEK 26 WEEK 27 WEEK 28

3x10 3x10 3x10 3x8
1 - Incline Bench Press (Ascending)
@RPE 7 @RPE 7.5 @RPE 8 @RPE 6.5
Notes: While in the supinated position in later stages of pregnancy, keep an eye out for any tingling
of the legs, or lightheadedness during or after the bench press. If you experience any of these,
modify all supinated movements to a 15 degree incline. Ascend in weight to reach the recommended
RPE. If you've overshot an RPE, then lower weight for the next set, lower reps,
or call it there, counting warm-ups as sets for that day. View demo REST 1 - 2 min

2A - Reverse Lunge w/ Front Rack Hold 2x8/side 3x8/side 4x8/side 3x8/side

Notes: Use either a barbell, or kettlebell front rack hold. View demo

2B - Goblet Squat 2x10 3x10 4x10 3x10

Notes: Find a stance width that feels comfortable. Option to goblet squat to
a box. View demo REST 1 - 2 min

3 - Cable Glute Kickbacks 4x8/side 4x10/side 4x12/side 4x8/side

Notes: Start in a quadruped position. Start rep by raising one leg off the floor, and then contract that
glute while dragging your heel back until leg is fully extended. Pause at the top. Do not let the back
arch, and maintain a neutral spine. Option to use a resistance band.
View demo REST 1 min

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 WEEKS 25-28: TRIMESTER 3 (IN-GYM)
DAY 3 - CONT. WEEK 25 WEEK 26 WEEK 27 WEEK 28
4A - Hammer Curls 3x12 3x14 3x16 3x12
Notes: Keep elbow pinned to the torso and flex tricep at the bottom of each rep. Avoid swinging to
bring the weight up. View demo

4B - DB Lateral Raise 3x12 3x14 3x16 3x12

Notes: Modify bench dips to either for most difficult, feet extended with heels on the ground for
moderate, or legs at a 90 degree angle + feet on the floor for least difficult.
View demo REST 30 sec

5 - Standing Paloff Press 3x8/side 3x10/side 3x12/side 3x10/side

Notes: Stack shoulders over torso over hips throughout the range of motion. Avoid letting the
cable/band pull you out of alignment.
View demo REST 30 sec

DAY 4 WEEK 25 WEEK 26 WEEK 27 WEEK 28

1 - Squat to a Box 2x12 3x12 4x12 3x12
@RPE 7 @RPE 7 @RPE 7 @RPE 7
Notes: Focus on the connection breath and pelvic floor connection. Inhale on
the eccentric portion of the squat, exhale on the concentric portion. View demo REST 1.5 - 2 min

2A - DB Hip Thrust 3x15 4x15 5x15 3x15

Notes: Use either a dumbbell or band to complete hip thrusts. Pause slightly at the top of each rep,
fully squeezing the glutes. View demo

2B - Banded Monster Walk 3x15/side 4x15/side 5x15/side 3x15/side

Notes: Take small steps, maintaining tension in the band throughout the entire 1 - 2 min
movement. View demo REST

3 - DB Z-Press 3x8 3x10 3x12 3x8

Notes: Sit on the floor with legs in a V and complete an overhead DB press.
REST 1 - 2 min
Option to complete on a seated bench. View demo

4 - OH Tricep Extension 3x12 3x12 3x12 3x12

Notes: Hold a dumbbell behind the head and raise it over the head to complete
a tricep extnesion. Control each rep and squeeze triceps at the top. View demo REST 30 sec

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 WEEKS 25-28: TRIMESTER 3 (IN-GYM)
DAY 4 - CONT. WEEK 25 WEEK 26 WEEK 27 WEEK 28
5A - KB Windmill 3x10 3x15 3x20 3x15
Notes: Stack the kettlebell, both shoulders, and hand on the floor at the bottom of the movement.
Option to complete this exercise in a half kneeling position. View demo

5B - Suitcase Carry 3x20 sec 3x30 sec 3x40 sec 3x20 sec

Notes: Stack the shoulders over the hips and avoid letting the weight pull you 1 min
towards it throughout each set. View demo REST

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 WEEKS 29-32: TRIMESTER 3 (IN-GYM)
DAY 1 WEEK 29 WEEK 30 WEEK 31 WEEK 32
2x8-12 3x8-12 4x8-12 2x8-12
1 - Sumo Deadlift or Elevated Sumo Deadlift @RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7
Notes: Elevated sumo deadlift may help as the belly expands. If you don't need an elevated barbell,
you can continue modifications made in the 2nd trimester. Do not exceed
REST 2 min
prescribed RPE. View demo

2A - Supported Single Arm Lat Pulldown 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Use with a machine or a band. Complete with an incline bench as a support, keeping an eye
on the abdomen for any signs of coning. View demo
2B - Cossack Squat 3x8/side 3x8/side 3x8/side 3x8/side
Notes: Holiding a weight is optional. Find a position and depth that is
comfortable for you. View demo REST 1 min

3 - Incline DB Bench Press 3x8-12 3x8-12 3x8-12 3x8-12

Notes: Option to complete lying on the floor or an an incline.
View demo REST 2 min

4 - Standing Paloff Press 3x12/side 3x12/side 3x12/side 3x12/side

Notes: Set up to complete a paloff press while in a standing position. Increase the
REST 1 min
range of motion at the top so arms are fully extended above the head. View demo

5 - Farmer Carry (for Time) 3x40 sec 3x50 sec 3x60 sec 3x40 sec
Notes: Complete for time, not distance. Take slow and steady steps focusing on
REST 1 min
keeping the shoulders aligned with the hips as you move. View demo

DAY 2 WEEK 29 WEEK 30 WEEK 31 WEEK 32

3x6-10 3x6-10 3x6-10 3x6-10
1 - Squat to a Box
@RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7
Notes: Complete with a barbell, kettlebell, or dumbbell. Use the box as a physical cue for depth and
come back up. As weeks progress, use the RPE and rep ranges to listen to your
body. If things feel good, then go for a higher rep or RPE goal. View demo REST 30 sec

2A - DB Tricep Kickback 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Option to use an incline as support rather than a flat bench for both kickbacks and row.
View demo

2B - Single Arm DB Row 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Allow the arm to fully extend at the bottom of the rep to get a full range
of motion. View demo REST 1 min

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 WEEKS 29-32: TRIMESTER 3 (IN-GYM)
DAY 2 - CONT. WEEK 29 WEEK 30 WEEK 31 WEEK 32
3 - High to Low Cable Chop 3x10/side 3x10/side 3x10/side 3x10/side
Notes: Use a resistance band or a cable attachment. Keep the hips and pelvis stationary and bring
the cable out in front and across your body to complete a diagonal movement
REST 1 min
pattern. View demo

4 - Banded Hip Thrust 3x15 3x20 3x25 3x15

Notes: Option to either: complete kneeling banded hip thrusts, or hip thrusts
REST 30 sec
with resistance (like a dumbbell) from an elevated surface. View demo

5A - Reverse Lunge 4x10/side 4x10/side 4x10/side 3x10/side

Notes: Widen stance to make room for belly. Use ring rows or a TRX to support balance and
decrease the loading in the legs. View demo

5B - Leg Extension 4x10 4x12 4x14 4x10

Notes: Complete a slight pause at the top of each rep.
View demo REST 1 min

DAY 3 WEEK 29 WEEK 30 WEEK 31 WEEK 32

1 - DB OHP 2x8-12 3x8-12 4x8-12 3x8-12

Notes: Complete either standing or with additional support seated with an

REST 2 min
adustable bench. Maintain a neutral spine. View demo

2A - SL Leg Extension 3x15/side 3x15/side 3x15/side 3x15/side

Notes: Complete on a machine using one leg at a time. Focus on full contraction of the quadricep.
View demo

2B - Band Pull-Aparts (10 OH + 10 UH) 3 sets 3 sets 3 sets 3 sets

Notes: Use a light band to complete 10 overhand band pull aparts, then 10 underhand band pull
aparts. Keep arms straight and avoid a large bend in the elbows.
REST 1 min
View demo

3 - Cable Pull Throughs 3x20 3x25 3x30 3x20

Notes: Complete high rep cable pull throughs with either a cable + rope
REST 1 min
attachment or a resistance band. View demo

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 WEEKS 29-32: TRIMESTER 3 (IN-GYM)
DAY 3 - CONT. WEEK 29 WEEK 30 WEEK 31 WEEK 32
4A - Alternating DB Hammer Curl 3x12/side 3x12/side 3x12/side 3x12/side
Notes: Keep arm and elbow pinned to the side of the body. Control descent to fully extend the arm
down to the side. View demo

4B - Overhead Tricep Extension 3x15 3x15 3x15 3x15

Notes: Option to use a flat bench to perform this exercise seated.
View demo REST 1 min

5 - Half Kneeling Windmill 3x6/side 3x8/side 3x10/side 3x6/side

Notes: Use a light kettlebell or dumbbell to add resistance. Shoulders and hands should be stacked
on top of eachother at the bottom of each rep, when the free hand makes
REST 1 min
contact with the ground. View demo

DAY 4 WEEK 29 WEEK 30 WEEK 31 WEEK 32

1A - Kneeling Banded Hip Thrust 2x15 3x15 4x15 2x15

Notes: Attach a resistance band at kneeling hip height to an upright. Start in a kneeling position,
stitting on the calves and the band around the upper thighs. Move the hips forward to get into a
kneeling position as you pull on the resistance band with the hips. View demo

1B - Hamstring Curl 2x12 3x12 4x12 2x12

Notes: Keep an upright posture throughout the movement, slowing each rep
REST 2 min
throughout the range of motion. View demo

2 - Cable Chest Fly 3x10 3x10 3x10 3x10

Notes: Use a cable machine with handles, or two resistance bands. Complete a chest fly while
standing, ensuring a full stretch of the pecs at the start of the movement.
REST 1 min
View demo

3 - Inverted Row 3x8 3x8 3x8 3x8

Notes: Modify this exercise by finding a more vertical start position to make it
easier, a more horizontal start position to make it harder. View demo REST 1 min

4A - Single Leg Deadlift 3x10/side 3x12/side 3x14/side 3x10/side

Notes: Hold a kettlebell or dumbbell in one hand and use an upright for extra support and balance.
View demo

4B - Face Pulls 3x15 3x15 3x15 3x15

Notes: Use a band or a cable machine. Keep the upper arms parallel to the floor.
REST 1 min
View demo

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 WEEKS 33-36: TRIMESTER 3 (IN-GYM)
DAY 1 WEEK 33 WEEK 34 WEEK 35 WEEK 36
2x6-12 3x6-12 4x6-12 2x6-12
1 - Sumo Deadlift or Elevated Sumo Deadlift @RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7
Notes: Elevated sumo deadlift may help as the belly expands. If you don't need an elevated barbell,
you can continue modifications made in the 2nd trimester. Continue focusing on the connection
breath. Breathing in (relaxing pelvic floor) on the descent, and out (pulling up on the pelvic floor)
on exertion. Choose any implement or opt for a banded deadlift, with resistance
coming from a band anchored under the feet. View demo REST 2 min

2A - Single Leg Bodyweight Hip Thrust 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Complete off of an elevated surface. For resistance use a band around the knees or anchored
under the feet. View demo
2B - Goblet Squat w/Band Around the Knees 3x8 3x8 3x8 3x8

Notes: Use a kettlebell in one hand and an upright for balance if needed. Option to use rings for
support on both hands and to decrease some of the resistance.
REST 2 min
View demo

3 - Alternating DB Incline Bench Press 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Begin with both dumbbells at the top, then bring one dumbbell down for
REST 2 min
a single arm rep, then alternate. View demo

4A - Single Arm Cable Curl (2s Negative) 3x8/side 3x10/side 3x12/side 3x10/side
Notes: Perform using a cable machine and handle. Control negative and continue breathing through
the slow eccentric. View demo
4B - Standing Blackburns 3x6 3x6 3x6 3x6

Notes: Complete either standing with back against the wall, or slightly bent over
REST 1 min
with forehead resting on an incline bench. View demo

DAY 2 WEEK 33 WEEK 34 WEEK 35 WEEK 36

2x8-12 3x8-12 4x8-12 2x8-12
1 - Squat to a Box
@RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7 @RPE 5.5-7
Notes: Complete with a barbell, kettlebell, dumbbell or bodyweight. Use the
box as a physical cue for depth and come back up. View demo REST 2 min

2 - 3-Postion Tricep Burnout 3x6+ 3x6+ 3x6+ 3x6+

Notes: Choose 3 tricep exercises to perform continuously with no rest inbetween exercises.
The 3 tricep exercises should have different tricep (humerus) positions relative to your torso.
Start with something in front of torso, then overhead, then behind.
Example: 1- Rope push downs 2- OH Extension 3- Tricep Kickbacks. REST 1 min
Opt to lower reps if needed. View demo

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 WEEKS 33-36: TRIMESTER 3 (IN-GYM)
DAY 2 - CONT. WEEK 33 WEEK 34 WEEK 35 WEEK 36
3 - Single Arm Seated Cable Row 3x8/side 3x10/side 3x12/side 3x8/side
Notes: Complete with a cable machine in a half kneeling or seated on a bench. Pull the single handle
back and towards the same side hip. Focus on pulling the elbow back behind
REST 1 min
the torso. View demo

4 - Leg Extension 21’s 3x7+7+7 3x8+8+8 3x9+9+9 3x7+7+7

Notes: 21s are performed as prescribed reps for the first half range of motion, then prescribed reps
for the second half range of motion, then prescribed reps for the full range
REST 1 min
of motion. View demo

5A - Lateral Box Step Ups 2x8/side 2x10/side 2x12/side 2x8/side

Notes: You may opt to choose a lower box than you did in 1st and 2nd trimesters. Complete with
bodyweight or add light resistance. View demo

5B - DB Lateral Raise 2x10/side 2x10/side 2x10/side 2x10/side

Notes: Slowly lift dumbbells out to the side until arms are parallel with the floor. Can be completed
standing or seated. Avoid any recruitment of the traps.
View demo REST 30 sec

6 - DB RDL 4x8 4x10 4x12 4x8

Notes: Maintain a neutral spine and reach down for a full stretch in the hamstrings.
REST 30 sec
If needed, opt for a wider stance. View demo

DAY 3 WEEK 33 WEEK 34 WEEK 35 WEEK 36

1A - Standing Blackburns 2x6 3x6 4x6 2x6
Notes: Use the thumbs up position and complete the movement of a blackburn. Complete these
standing and pretend there are two planes of glass forcing your range of motion for this exercise.
View demo

1B - Banded Sumo Good Mornings 2x8 3x8 4x8 2x8

Notes: Set up with a resistance band comfortably around the neck and shoulders, and a wide stance
sumo position to make room for belly. Keep a slight bend in the knee.
REST 2 min
View demo

2 - Feet Up Close Grip Bench Press 3x8-12 3x8-12 3x8-12 3x8-12

Notes: Substitute for incline dumbbell press depending on comfort level.

REST 2 - 3 min
View demo

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 WEEKS 33-36: TRIMESTER 3 (IN-GYM)
DAY 3 - CONT. WEEK 33 WEEK 34 WEEK 35 WEEK 36
3A - Cable Pull Throughs 3x20 3x25 3x30 3x20
Notes: Complete high rep cable pull throughs with either a cable + rope attachment or a resistance
band. View demo

3B - Banded Hip Thrust 2x12 3x12 4x12 2x12

Notes: Complete hip thrusts with a band around the knees. Continue to drive feet through the floor
and extend until hips and ribs are aligned. Aim to keep shins vertical while
pressing out into the band. View demo REST 1.5 - 2 min

4A - Front Plate Raise 2x8 3x8 4x8 2x8

Notes: Can be performed seated or standing. Maintain neutral posture, keeping hips under the
shoulders. View demo
4B - Half Kneeling Windmill 3x8/side 3x10/side 3x12/side 3x8/side

Notes: Lower down to either the hand or forearm.

View demo REST 1 min

DAY 4 WEEK 33 WEEK 34 WEEK 35 WEEK 36

1A - Seated Overhead Press 2x8-12 3x8-12 4x8-12 2x8-12

Notes: Use a supported seat to avoid any arching of the back. You can complete with dumbbells
facing eachother for a neutral grip. View demo

1B - Hamstring Curl 21s 2x7+7+7 3x7+7+7 4x7+7+7 2x7+7+7

Notes: 21s are performed as prescribed reps for the first half range of motion, then prescribed reps
for the second half range of motion, then prescribed reps for the full range of
motion. View demo REST 2 - 3 min

2 - Incline Chest Fly 3x12 3x12 3x12 3x12

Notes: Use a cable machine with handles or two resistance bands. Complete a chest fly while
standing, ensuring a full stretch of the pecs at the start of the movement.
View demo REST 1 min

3 - Standing Paloff Press 3x8/side 3x8/side 3x8/side 3x8/side

Notes: Shorten to a comfortable range of motion.

View demo REST 1 min

5A - Face Pulls 3x15 3x15 3x15 3x15

Notes: Use a band or a cable machine with a high anchor. View demo

5B - Farmer Carry 3x40 sec 3x50 sec 3x60 sec 3x40 sec

Notes: Stack the shoulders over the hips and maintain alignment. Take short
REST 2 min
steps and perform this exercise for time, not distance. View demo

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 WEEKS 37-40+: TRIMESTER 3 (IN-GYM)
DAY 1 WEEK 37 WEEK 38 WEEK 39 WEEK 40+
1A - BW Squat (Pause at Bottom) 4x10 4x10 3x15 3x15
Notes: Soften rib cage down, inhale on the way down exhale on exertion, lightly touch the box or
bench but don't fully sit down and back. Instead, maintain tension at the pause at the bottom. View demo

1B - DB Bicep Curl 4x15 4x15 3x20 3x20

Notes: Pin elbow and upper arm to the side body. Option to complete this
REST 2 min
movement seated. View demo

2A - Assisted Reverse Lunge 4x8/side 4x8/side 4x8/side 4x8/side

Notes: Use an upright or ring rows to assist reverse lunges. View demo

2B - Monster Walk 3x15/side 3x15/side 3x15/side 3x15/side

Notes: Use a mini band around the knees to complete a monster walk. Keep
REST 2 - 3 min
constant tension in the band thorughout the entire set. View demo

3 - Single Arm Seated Row (Band or Cable) 3x15/side 3x15/side 3x12/side 3x12/side
Notes: Complete either seted or standing with a cable or a band.
View demo REST 1 min

4 - BW Hip Thrust with a Band 3x12 3x12 3x12 3x12

Notes: Use a mini band around the knees and complete hip thrusts. Push out
REST 1 min
into the band while completing reps. View demo

DAY 2 WEEK 37 WEEK 38 WEEK 39 WEEK 40+

3x6-12 3x6-12 3x6-12 3x6-12
1 - OHP
@RPE 6-7 @RPE 6-7 @RPE 6-7 @RPE 6-7
Notes: Use either a barbell, dumbbells, or a resistance band. Maintain a neutral
spine and aim for a relatively lower RPE than previous mesocycles. View demo REST 1 min

2 - Cable Pull Through 3x10 3x10 3x10 2x10

Notes: Keep a slight bend in the knee and arms long. Begin with hips pushed back towards the
machine, feeling a stretch in the hamstrings. Then, reverse the movement by
extending at the hip. View demo REST 2 min

3 - Single Arm Seated Row 3x12 3x12 3x12 2x12

Notes: Set up with a band or cable machine. Option to complete standing if
preferred. View demo REST 1 min

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 WEEKS 37-40+: TRIMESTER 3 (IN-GYM)
DAY 2 - CONT. WEEK 37 WEEK 38 WEEK 39 WEEK 40+
4 - Alternating 2-Up, 1-Down Leg Extension 2x10/side 2x10/side 2x10/side 2x10/side

Notes: Perform a normal concentric leg extension with both legs, then using a single leg, perform a
slow controlled eccentric. Use both legs to extend again, and repeat the slow
eccentric with the opposite leg. View demo REST 1 min

5A - Band Pull Aparts 3x15 3x15 3x15 3x15

Notes: Squeeze the shoulder blades together and separate the band in a fly-motion. View demo

5B - Tricep Extension 3x8 3x8 3x10 3x10

Notes: Lean forward slightly, ribs over hips, contract triceps at the bottom of the
position, keeping elbows pinned to the side body. View demo REST 1 min

DAY 3 WEEK 37 WEEK 38 WEEK 39 WEEK 40+

2-3x10-12 2-3x10-12 2-3x10-12 2-3x10-12
1 - Incline Bench Press @RPE 6-7 @RPE 6-7 @RPE 6-7 @RPE 6-7
Notes: Option to complete 2-3 sets between 10-12 reps. Use dumbbells, and get
REST 3 min
full recovery between sets with a 3+ minute rest. View demo

2A - Standing Pallof Press 3x8/side 3x8/side 3x8/side 3x8/side

Notes: Use a band at hip height to complete standing pallof press. View demo

2B - Single Arm Pull Down 3x10/side 3x10/side 3x10/side 3x10/side

Notes: Complete in a half kneeling position, or with an incline bench as support.
View demo REST 2 - 3 min

3 - Lateral Step Down 3x6-15/side 3x6-15/side 3x6-15/side 3x6-15/side

Notes: Find a box at a comfortable height for you and use an upright or power rack for balance.
From the top of the box, slowly lower with one foot at a time. Step back up and
REST 2 min
complete all reps on one side, then switch. View demo

4 - Stiff Leg Sumo Deadlift 2-3x6-10 2-3x6-10 2-3x6-10 2-3x6-10

Notes: Hinge at the hip with a slight bend in the the knee. Push the feet into the floor while squeezing
your glutes and pushing hips forward to return to standing. Option to complete 2-3 sets between
6-10 reps depending on energy and fatigue for that session.
View demo REST 2 min

5 - Suitcase Carry 3x20sec/side 3x20sec/side 3x20sec/side 3x20sec/side

Notes: Keep shoulders stacked over the hips through each step. Complete each set for time, not for
distance - keeping each step very controlled and balanced.
View demo REST 1 - 2 min

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 WEEKS 37-40+: TRIMESTER 3 (IN-GYM)
DAY 4 WEEK 37 WEEK 38 WEEK 39 WEEK 40+
1 - BW Squat to Box 4x8-15 4x8-15 4x8-15 3x8-15
Notes: Use the box or bench to use as a physical cue, not to sit on entirely.
View demo REST 2 - 3 min

2A - DB RDL 3x10 3x10 3x10 2x10

Notes: Option to use either a dumbbell, kettlebell, or using a resistance band. View demo

2B - Seated Hip Abduction w/Band 3x15 3x15 3x20 2x20

Notes: Use a mini band around the knees while in a seated position. 2 min
View demo REST

3 - Overhead Tricep Extensions 3x8 3x8 3x10 3x10

Notes: Use a dumbbell or a band.

REST 2 min
View demo

4A - Assisted Bodyweight Squat 4-6x20 4-6x20 5-7x20 5-7x20

(Hold at Bottom) sec sec sec sec
Notes: Use ring rows or an upright for balance and pause at the bottom of the rep for the prescribed
amount of time. View demo

4 - Band Pull-Aparts 4x10 4x10 3x15 3x15

Notes: Maintain tension throughout the range of motion.

REST 2 - 3 min
View demo

5 - Paloff Press 3x6/side 3x8/side 3x10/side 3x6/side

Notes: Complete either standing or half-kneeling.
View demo REST 2 min

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