Prenatal Strength — Trimester 3 (Wk 9-12)
Third-trimester supported maintenance. Box squat, leg press, seated press, seated row, glute kickback, bird dog, suitcase carry, Pallof. Machines/dumbbells/bands. ~30 min, 7 movements. RPE 5-6, supine-free.
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 higher box; stand with control. Swap to Leg Press if balance or fatigue is a concern. Wide stance, pain-free depth, exhale up. 1 warm-up set first 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 02 | Leg Press Supported hinge/press for the legs. Keep feet wide to clear the bump; partial range is fine. Don't hold your breath against the sled. 2 × 12 · rest 1:15 | 2 | 12 | 1:15 |
| 03 | Seated Dumbbell Press Seated, fully supported. Light DBs; press without arching. Maintains shoulders for postpartum carrying. Exhale up. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 04 | Seated Cable Rows Tall chest, pull elbows back, squeeze mid-back. Counters the forward posture of late pregnancy. Bands are a fine swap. 2 × 12 · rest 1 min | 2 | 12 | 1 min |
| 05 | Glute Kickback Cable/band or machine, standing or quadruped. Squeeze the glute, no lower-back arch. Keeps hip extension strong for labor/postpartum. 2 × 15 · rest 45s | 2 | 15 | 45s |
| 06 | Bird Dog Quadruped anti-rotation core. Reach opposite arm + leg, hips level, exhale on the reach. Comfortable supine-free core option. 2 × 10 · rest 45s | 2 | 10 | 45s |
| 07 | Suitcase Carry Light DB one side, walk tall, ribs over hips, resist the lean. Trains anti-lateral core for daily one-sided carrying. Short distance. 2 × 30s · rest 1 min | 2 | 30s | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Cap effort at RPE 6, 1-3x10-15 well shy of failure; exhale on every concentric, no breath holding. Relaxin loosens joints, so favor a shorter pain-free range over depth. Autoregulate down: if RPE drifts above 6, depth becomes painful, or balance falters, cut load/range or end the set early — never push to add weight week-over-week. Hold same-or-lighter DBs vs prior session unless every set felt <=RPE5. Subs: leg press for box squat if standing fatigues; bands for seated row/glute kickback at matched effort. 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 3 (Wk 9-12) template?
Cap effort at RPE 6, 1-3x10-15 well shy of failure; exhale on every concentric, no breath holding. 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 3 (Wk 9-12), and how long does it take?
Prenatal Strength — Trimester 3 (Wk 9-12) runs 7 movements and about 14 working sets, roughly 48 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 9-12 version different?
Prenatal Strength — Trimester 3 (Wk 9-12) is the wk 9-12 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
Keep moving forward.
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
Proposal — add weight