Name: Playbook - Alexis Nielsen - W1/D1 Week One - Circuit One
Uploaded: 2023-04-13T05:32:48.176Z
Duration: 25 min
Description: W1/D1 Week One - Circuit One

Circuit One -

Starting off with breathing / core activation, there are 4 SETS with a time of 10 seconds. 
The goal is to hold the position (activating your core) for 10 seconds. However, don’t be surprised if you’re not able to hold it for that long! Also keep in mind that you SHOULD be able to still BREATHE while holding this position. 

After a count of 10 seconds, rest for 10 seconds before moving on to the next set.

- Start by lying down on the floor with knees bent
- Inhale, letting your belly fill with air
- On the exhale, bring your belly button in towards your spine. It should feel as if you’re flexing your abs
- You should still be able to breathe!
- Thats one “rep”
- Hold the position for 3-10 seconds before relaxing for the rest time listed

(Prenatal) Core Activation - Lying Down

- Start by lying down with knees bent.
- Activate your core by first inhaling, and then exhaling, bring your belly button in towards your spine (as if you’re flexing or bracing to get hit)
- Once your core is activated, slowly lift one foot off the floor. 
- Place it back on the floor before lifting your other foot up 
- Continue “marching” until you’ve completed the same number of reps on each side

I suggest doing between 10-15 reps (which is why I put down 12)

Rest for 30-45 seconds AFTER you’ve completed the listed number of sets on each side.

(Prenatal) Marching

- Start by lying down with knees bent.
- Activate your core by first inhaling, and then exhaling, bring your belly button in towards your spine (as if you’re flexing or bracing to get hit)
- Once your core is activated, lift both feet off the floor
- Slowly lower one foot to the floor before lifting it back up again
- Repeat on the other side
- Continue performing toe taps until listed number of reps have been completed on both sides

I suggest performing between 10-15 reps (which is why I listed 12)

(Prenatal) Toe Taps

- Start by lying down with knees bent.
- Activate your core by first inhaling, and then exhaling, bring your belly button in towards your spine (as if you’re flexing or bracing to get hit)
- Once your core is activated, slide one leg out before lifting your leg off the floor, bending your knee, and placing your foot back on the floor
- Complete all reps listed before switching sides and completing reps on that side as well
- Once all listed reps have been completed, rest before your next set

(Prenatal) Heel Slides

W1/D1 Week One - Circuit One

Elis

W1/D1 Breathing & Core Activation

I'm 6 weeks pregnant and I love this core activation exercises before my workout!! THANK YOU

W1/D1 Week One - Circuit One

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