Happy Friyay! I had one of my best workouts I have had in a really long time yesterday. All the movements felt great and I forgot I was pregnant for a little while. Not that I want to forget I am pregnant, but it is nice to be able to move through my normal routine without having to scale or modify anything. I am in week two of my phase two lifting program and when programming this phase I focused on things that I can do versus the things I can’t do anymore. This mindset shift has given me more confidence in the gym and more enjoyable workouts. In this phase I am really focusing on slow fluid movements. If my form isn’t perfect on every rep, I drop the weight. If you followed along with my phase one push/pull program you won’t notice a huge difference from phase to phase. I kept the format the same and changed up most of the movements just slightly. By doing this, I am hitting and working my small muscle groups a bit differently along with still working major muscles to keep progress moving forward.
I hope by sharing these workouts and some thought behind why I am doing them gives you some inspiration to keep pushing forward with your lifting routine or start a lifting program! Small changes every few weeks paired with consistency can make a big difference to your body composition and overall health. Keep up the work!
Pull Day Phase 2
60-90 sec rest between sets
– sumo deadlifts 4×8-10
– lat pull down 3×8-10
– barbell upright row 3×8-10
– kettle bell straight legged deadlift 3×15
Triset – slow and controlled 3×15
30 second rest between exercises
– heavy kettle bell sumo squats
– dumbbell reverse flies
– single leg hip thrust
Do you have a push day phase two work out designed yet? These work out are killer and I’m loving the progression I’m having!