Prenatal Strength — Trimester 2 (Wk 5-8)
Second-trimester supine-free strength. Box squat, DB RDL, seated press, lat pulldown, bird dog, Pallof press, clamshell. Dumbbells/bands/machines. ~35 min, 7 movements. RPE 5-7, no supine.
Estimated session
- Movements 7
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Box Squat Sit to a box at a comfortable, controlled depth; stand tall. Widen stance for the bump. Exhale up. The box removes balance/fall risk. 1 warm-up set first 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 02 | Stiff-Legged Dumbbell Deadlift Soft knees, hinge from the hips, light DBs at sides. Brace 360, exhale up, keep the spine long. Stop the range where the bump interferes. 1 warm-up set first 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 03 | Seated Dumbbell Press Seated, back supported, ribs down (don't arch to compensate). Exhale on the press; stop short of a grinding lockout. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 04 | Wide-Grip Lat Pulldown Seated vertical pull. Drive elbows down to the ribs, no lean-back heave. Bands overhead are a fine swap if no machine. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Bird Dog Quadruped anti-rotation core — the supine-free core swap. Reach opposite arm + leg, keep hips level, exhale on the reach. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 06 | Pallof Press Anti-rotation cable/band press, standing. Resist the twist; brace without bracing the breath. Spares the abdominal wall vs crunches. 2 × 12 · rest 45s | 2 | 12 | 45s |
| 07 | Side-Lying Clamshell Brief side-lying (not supine) is fine. Glute-medius for the shifting gait. Knees stacked; don't roll the hip back. 2 × 15 · rest 45s | 2 | 15 | 45s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
No supine work — keep everything standing, seated, or on all fours. Cap effort at RPE 7, exhale on each concentric, no breath holding (Valsalva). Raise the box as balance shifts; widen the stance to clear the bump and keep depth pain-free. Hold 1-3x10-15 with 3+ reps in reserve; don't add load just because effort feels easy. Pallof press replaces flexion core to spare the abdominal wall. RED-FLAG STOP: bleeding, fluid leak, contractions, dizziness, chest pain, calf pain/swelling, or reduced fetal movement — end and call your provider.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Prenatal Strength — Trimester 2 (Wk 5-8) template?
No supine work — keep everything standing, seated, or on all fours. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Prenatal Strength — Trimester 2 (Wk 5-8), and how long does it take?
Prenatal Strength — Trimester 2 (Wk 5-8) runs 7 movements and about 14 working sets, roughly 51 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
03What makes the Wk 5-8 version different?
Prenatal Strength — Trimester 2 (Wk 5-8) is the wk 5-8 cut of this family — same method, but the movement order, set scheme, and emphasis are tuned for it. The session table shows exactly what changes; the coach sets the loads and drives the progression either way.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
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Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
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