Pregnancy Trimester 2 (8-week)

Eight-week strength program designed for the second trimester (~gestational weeks 14-26). The biggest shifts from T1 are: no supine work (lying flat on the back) because of vena cava compression, no extreme core flexion (no crunches, sit-ups, no V-ups) to protect against diastasis recti, and modified positions as the belly grows.

Three sessions per week, full body. Loads run at 60-70% of pre-pregnancy weights — leave significant reps in reserve every set.

**Key T2 modifications:** • Flat Bench Press → **Incline Dumbbell Press** (head elevated, no vena cava compression). • Conventional Trap Bar DL → **Trap Bar High Handle** (less hip flexion, easier on belly). • Goblet Squat over back squat (front-loaded weight is easier on the lower back and lets you adjust depth as belly grows). • Plank → **Side Plank** (avoids prone pressure on belly). • No crunches, sit-ups, or hanging leg raises — replace with Bird Dog and Pallof Press (anti-rotation, diastasis-safe). • Standing/seated pressing only.

**Safety notes:** • Consult your medical provider. This is general guidance, not medical advice. • Stop and contact your provider for bleeding, severe abdominal pain, dizziness, persistent contractions, fluid leakage, or unusual swelling. • No breath-holding (Valsalva). Exhale through the effort. • Stop any lift that feels wrong, painful, or causes belly pressure. • Watch for diastasis recti — visible coning of the midline during any lift means reduce load or modify. • Pelvic floor work (Kegels) daily outside the session is recommended — not formally programmed.