Pregnancy Trimester 3 (8-week)

Eight-week strength program designed for the third trimester (~gestational weeks 27 through delivery). The goal in T3 is *maintenance* — keep moving, preserve baseline strength, prepare the body for labor — not progress. Loads stay light, sessions stay short, movements stay gentle.

Three sessions per week, full body. Loads run at 40-60% of pre-pregnancy weights. If anything feels wrong, skip the exercise. If a session feels too taxing, swap for a walk.

**Key T3 modifications:** • No supine work, no prone work — lying on the back compresses the vena cava, lying on the front isn't physically possible. • All pressing standing or seated. • All rows standing or seated (cable / lat pulldown / machine — no bent-over barbell row). • **Birth prep**: include deep squat holds and pelvic-floor-friendly mobility (programmed via Goblet Squat slow tempo and Bird Dog). • Step-ups instead of lunges if balance is compromised. • Trap Bar High Handle DL stays in, very light loads only — useful for posterior chain maintenance. • Side Plank only — no front plank (belly pressure). • Pallof Press is the main core movement (anti-rotation, no flexion, diastasis-safe). • Walking, swimming, prenatal yoga between sessions are encouraged.

**Safety notes:** • Consult your medical provider before continuing or modifying. This is general guidance, not medical advice. • Stop and contact your provider for contractions, bleeding, fluid leakage, severe abdominal pain, severe swelling, or reduced fetal movement. • No breath-holding (Valsalva). Exhale through every rep. • Watch for diastasis recti coning of the midline — reduce load or stop the exercise. • Listen to your pelvic floor. Heaviness, pressure, or leaking during/after exercise are signals to back off.