Gracious Karumbidza

🟩 GLUTES, CORE & PRESSING. ( March 1st - March 15th ) Check In

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
Dowel RDL Warm up 10
1 Set

Block 3 – Primary Strength (Glute + Press Focus)

DB RDL ( Light)
Incline DB 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
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

Side-Lying Clamshells x12/12
Bird Dog x6/6
1–2 Sets

Block 3 – Primary Strength (Squat + Pull Focus)

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

Block 4 – Conditioning / Flow Circuit

DB Farmers carry - 30s
TRX Assisted Reverse Lunge 30s
SA Band / Cable row 10/10
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

Seated Breathing (360° Rib Expansion) x6 breaths
Standing Band Anti-Rotation Hold 20s/20s
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