Gracious Karumbidza

🟩 GLUTES, CORE & PRESSING.

Week 1 + 3

Block 1 – Mobility Prep

Cat + Cow (Breath Led) x6
Standing Hamstring Swoops x8/8
TRX Pec Stretch w/ Arm Sweep x8
1 Set

Block 2 – Core + Glute Activation

Banded Crab Walks 12/12
Band or Cable Paloff Press 12/12
Sumo Dowel RDL Warm up 10
1 Set

Block 3 – Primary Strength (Glute + Press Focus)

Sumo DB RDL ( Light)
Incline DB SA Chest Press x10
1:00 rest – 3 Sets

Block 4 – Secondary Strength (Core Stability + Press)

BB Push ups 5-10
SA band or Cable Pull down 10/10
Block adduction ISO 20s
1:00 rest – 2–3 Sets



🟥 GLUTES, SQUATTING & PULLING

Week 1 + 3

Block 1 – Mobility Prep

Hip CARs (Controlled) x5/5
Rack Supported Deep Squat - 5 breaths
Thoracic Openers (Standing) x6/6
1 Set

Block 2 – Core + Glute Activation

Cable glute kickbacks x12/12
Bird Dog x6/6
1–2 Sets

Block 3 – Primary Strength (Squat + Pull Focus)

DB Goblet Squat ( Bow optional)
SA Cable Row (Neutral Grip) x10
1:00 rest – 3 Sets

Block 4 – Accessory

DB Farmers carry - 30s
Face pulls x12
LAQ ISO 20s
30s rest – 2–3 Sets

Block 5 – Finisher

Incline Treadmill Walk / Bike / Row
5 minutes conversational pace

🟦 CARDIO & MOBILITY (Prenatal)

Week 1 + 3

Block 1 – Mobility Flow

Cat + Cow x6
Rack Supported Deep squat - 5 breaths
Seated Figure-4 Stretch 30s/30s
1 Set

Block 2 – Low Impact Cardio Intervals

Bike / Treadmill Walk / Ski Erg
1:00 moderate
1:00 easy
6 Rounds (12 min total)

Block 3 – Core & Pelvic Floor Control

DB overhead press x12
Standing Paloff press x8
2 Sets

Block 4 – Mobility / Stretch

Child’s Pose Breathing (Elevated if needed) arms elevated on hip thrust box 60s
Standing Hip Flexor Stretch 30s/30s
1 Set