Bloom Sample Day | LabellaBeast

Sample day, Bloom

A real training day from Bloom

This is Day 1, Day A, Full Body Strength, exactly as a member sees it. Inside the portal the sets, reps and equipment variations adjust to your intake, and every lift logs as you go.

Block 1, Build the Base

Whatever trimester you start in, we begin by owning breath and position. Full body strength, nothing on your back for long, nothing that makes you hold your breath.

How it progresses: Every rep exhales on the effort. Add load only when you can finish the last set with the same breathing rhythm as the first.

Other days in this week

Day A, Full Body Strength

Hinge, push and pull with a calm midline

45 minutes5 lifts15 working setsGlutes, Upper back, Deep core

Warm up

Joint prep for a shifting center of mass · 7 min

Easy walk or bike3 min
Cat cow10 slow
Standing hip circles8 per direction
Thoracic rotations8 per side
Bodyweight sit to stand10

Activation

Pressure system first · 1 round

360 breathing8 breaths
Pelvic floor connect and release8 reps
Heel slides8 per side
Bird dog6 per side

Main lifts

Kettlebell Goblet Squat

3 × 11 to 12 · RPE 6

1.3 min restTempo 3 / 1 / 1 / 0Quads, GlutesSwap: Barbell Box Squat

Weight at the chest, elbows inside the knees. Sit between the hips and keep the whole foot on the floor.

Kettlebell Goblet Squat: holding a dumbbell at the chest, elbows inside the knees, sitting deep between the hips — 1Weight at the chest, elbows inside the knees
2Sit between the hips
3Whole foot stays on the floor

Chest Supported Row

3 × 11 to 12 · RPE 6

1 min restUpper back, LatsSwap: Single Arm Cable Row

Chest stays on the pad. Pull with the elbows, pause for a beat where the shoulder blades meet.

Chest Supported Row: chest on the incline bench pad, pulling dumbbells back with the elbows — 1Chest stays on the pad
2Pull with the elbows
3Pause where the shoulder blades meet

Kettlebell Deadlift

3 × 11 to 12 · RPE 6

1.3 min restGlutes, HamstringsSwap: Barbell Romanian Deadlift

Weight between the feet, hips high, exhale as you stand. This is the pattern before any barbell work.

Kettlebell Deadlift: standing over a kettlebell, hips high, weight between the feet, about to stand tall — 1Weight between the feet, hips high
2Back flat from hip to head
3Exhale as you stand

Incline Barbell Press

3 × 11 to 12 · RPE 6

1 min restChest, ShouldersSwap: Smith Bar Incline Push Up

Incline keeps you off your back as pregnancy progresses. Elbows at forty five degrees, controlled down.

Incline Barbell Press: seated on an incline bench, dumbbells pressed up from chest level, elbows at forty five degrees — 1Incline keeps you off your back as pregnancy progresses
2Elbows at forty five degrees
3Controlled down

Bird Dog

3 × 9 to 10 per side · RPE 5

45s restDeep core, GlutesSwap: Dead Bug

Long from fingertip to heel. A glass of water on your low back should not spill.

Bird Dog: on hands and knees, opposite arm and leg extended, long from fingertip to heel — 1Long from fingertip to heel
2A glass of water on your low back should not spill
3Exhale as you reach

Cooldown

Down regulate · 5 min

Child's pose with breath8 breaths
Supported happy baby45s
Diaphragmatic breathing, legs on a chair10 breaths
Constructive rest60s

Every session in Bloom is built like this

12 weeks, tailored to your equipment, your training days and your safety screen, with the matching meal guide included.

See Bloom Not sure which program