WEEKS 10-11

Welcome to Phase 1. For the next few weeks, we're going to be introducing you the unique training style of the MamaSport program. You learned many of our key traditional and functional exercises over the past week, but now we're going to put them together.

You'll be doing 3 workouts each week for the remainder of the program. Because your body is constantly changing as you progress in your pregnancy, we also have to change up the workouts to match your goals in each phase.

For Weeks 10-11, you'll be doing Triplexes, where you'll be combining 3 exercises in one set. You'll perform a traditional exercise and immediately follow it with 2 functional exercises. Complete all the sets and reps for one Triplex before moving on to the next.

Remember that right now we still are working on form over weight. For weeks 10 and 11, we'll be shifting our training goals to work on Basic Strength, which means you'll be doing more moderate reps with moderate weight. Choose a weight that is challenging, allows for 8 reps, with the last 2 being difficult. If you've just come off of Weeks 6-9, then choose a weight that is about 5-10 lbs heavier than what you were doing. However, you should still be able to maintain proper alignment and engagement of the Vital Core throughout the exercise. If you cannot, then drop your weight.

Weekly Plan

Warm Up: Complete the Warm-Up indicated for each day before moving on to the main workout.

TriplexesComplete all sets of each Triplex before moving on to the next.

Weight: Choose a weight that allows for 8 reps, but still allows you to maintain proper alignment and engagement of the Vital Core

Sets/Reps: 3 Sets of 8 reps of the first exercise in each Triplex, and then 3 sets of 10 reps or seconds for the second exercise.. Rest 30-45 seconds between sets and 1-2 minutes between Triplexes.

Cool Down: After the workout, hold each of the exercises for 30-60 seconds. For the last exercise, try holding up to 5 minutes.

LEG EXERCISES

Triplex 1

Triplex 2

Triplex 3

Cool Down

PUSH EXERCISES

Triplex 1

Triplex 2

Triplex 3

Cool Down

PULL EXERCISES

Triplex 1

Triplex 2

Triplex 3

Cool Down