Happy Friday friends! Last week I shared my phase two pull workout and today I am bringing you my phase two push day. Baby girl has gone through a big growth spurt the last few days and I’ve had to drop my weight quite a bit this past week, but I am still getting in lots of movement and lifting weights which makes me feel happy! Moving from regular barbell back squats to barbell box squats has been one of the best things I have done in the gym for my growing belly. When pregnant, the female body released a hormone called relaxin which relaxes the ligaments in the pelvis which can cause some extra movement especially when lifting weights. Since moving to box squats, I feel much more comfortable squatting a decent amount of weight. Box squats are also great if you aren’t pregnant too. In a box squat, you can sit back more and sitting on the box will help relieve pressure and stress on your knees and cause you to use more of your hips, hamstrings and glutes. Also with a box squat, you can set your depth and then you know you will hit it every rep. If you’ve never done box squats, change up your routine and see how you like them! You will probably feel sore in different places as you are hitting your muscles just a little bit differently than a free standing squat. I am gearing up for a busy week so I am going to leave you with my squat knowledge on this fine Friday!
Push Day Phase 2
60-90 sec rest between sets
– box barbell squats 4×8-10
– Incline dumbbell bench press 3×8-10
– barbell front squats 3×8-10
– tricep rope extensions 3×8-10
Triset – slow and controlled 3×15
30 second rest between exercises
– banded dumbbell thrusters
– banded donkey kicks
– push-ups