Name: Playbook - Alexis Nielsen - W1/D2 Week One - Circuit Two
Uploaded: 2023-04-13T05:32:48.184Z
Duration: 25 min
Description: W1/D2 Week One - Circuit Two

Elis

This is the second circuit for week one / trimester one.

This exercise can be done lying flat on your back, kneeling, or on your hands and knees.

- Start in the kneeling position, sitting back on your heels
- Inhale, letting your belly fill with air
- On the exhale, bring your belly button in towards your spine as if you’re flexing your abs
- Try to hold for at least 3 seconds (the goal being 10 seconds) before relaxing
- Relax for the time listed before performing the exercise again

(Prenatal) Kneeling Core Activation

- Start by lying down on the floor
- Raise your arms. Your hands should be aligned with your shoulders.
- Lift your feet up off the floor, bending your knees
- As your lower one leg towards the floor, lower the OPPOSITE arm backwards towards the floor
- Pause for a second, before bringing both back up
- That’s one rep 
- Switch sides
- Continue alternating until you’ve completed the same amount of reps on both sides

After you’ve completed your reps, rest for the amount of time listed, then start the next set

(Prenatal) Deadbugs

- Start lying down on the floor
- Bend your knees, putting your feet flat on the floor
- Activate core
- Slowly drop one knee out to the side
- Raise it back to the starting position
- That’s one rep
- Switch sides
- Continue alternating sides until listed number of reps have been completed on both sides

(Prenatal) Knee Drops

- Start out on your hands and knees
- Activate your core
- Lift one arm out in front of you while extending the OPPOSITE leg out behind you
- Bring both in towards your chest before extending back out
- That’s one rep
- Complete all reps on that side before switching

(Prenatal) Bird Dog

W1/D2 Week One - Circuit Two

W1/D1 Breathing & Core Activation

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

W1/D2 Week One - Circuit Two

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