Name: Playbook - Alexis Nielsen - W2/D2 DR Pregnancy - Floor Core
Uploaded: 2023-04-13T05:32:48.217Z
Duration: 20 min
Description: W2/D2 DR Pregnancy - Floor Core

For these exercises I suggest that you utilize a yoga mat or do them on carpet, simply because you're going to be on your hands and knees as well as on your side. 

Your Side Ball Presses are going to take a little time to do. The goal is to not rush through the reps being that each rep requires you to hold your core activation for as long as you're able. 

Each time you inhale, exhale, and activate your core, that's ONE REP. You have 8 REPS per SET.

For this exercise you’ll probably be most comfortable using a mat or performing this exercise on carpet.

- Start on your hands and knees
- Activate your core (reference core activation video if needed)
- Once your core is activated, lift one arm and the OPPOSITE leg
- Bring both leg and arm in towards your chest, pause, and then extend
 
When counting reps, count each arm and leg extension, or every time you bring both in towards your chest. 

Complete reps on BOTH sides.

(DR Pregnancy) Bird Dog

Being that you start out on your hands and knees, for this exercise you might be more comfortable performing this exercise on carpet or a thick enough yoga mat.

- Start out on your hands and knees
- Activate your core (reference core activation video if needed)
- Raise knees off of floor
- Slowly extend one leg out, then the other
- Put one foot back, and then the other
- That’s one rep

For this exercise you don’t need to extend your leg too far out or extend out to a complete plank position. Small movements are just as effective.

(DR Pregnancy) Modified Bear Walk

For this exercise you’ll need to use a mini ball, pillow, or something similar. For added comfort I suggest doing this exercise on a thick yoga mat or carpet.

- Start by lying down on your side
- Prop yourself up with your bottom arm
- Place your mini ball or pillow in front of you, it should be about chest level
- Inhale, letting air fill your belly
- On the exhale, you’re going to press down on the mini ball or pillow
- One all air has been released, try to hold this position for 5-10 seconds before relaxing
- That’s one rep

*IMPORTANT - Once you have exhaled and you’re holding the position, CONTINUE TO BREATHE. Just like with core activation, you should still be able to breathe. That’s a big indicator in whether or not you’re performing this exercise correctly.

(DR Pregnancy) Side Ball Presses

W2/D2 DR Pregnancy - Floor Core

W1/D1 DR Pregnancy - Core Activation

W1/D2 DR Pregnancy - Core Activation

W1/D3 DR Pregnancy - Core Activation

W2/D1 DR Pregnancy - Core Activation

W2/D3 DR Pregnancy - Seated Core

W3/D1 DR Pregnancy - Core Activation

W3/D2 DR Pregnancy - Floor Core

W3/D3 DR Pregnancy - Seated Core

W4/D1 DR Pregnancy - Core Activation

W4/D2 DR Pregnancy - Standing Core

W4/D3 DR Pregnancy - Seated Core

W5/D1 DR Pregnancy - Core Activation

W5/D2 DR Pregnancy - Standing Core

W5/D3 DR Pregnancy - Seated Core

W6/D1 DR Pregnancy - Stability Ball

W6/D2 DR Pregnancy - Floor Core

W6/D3 DR Pregnancy - Floor Core

W7/D1 DR Pregnancy - Core Activation

W7/D2 DR Pregnancy - Stability Ball

W7/D3 DR Pregnancy - Seated Core

W8/D1 DR Pregnancy - Core Activation

W8/D2 DR Pregnancy - Modified Core

W8/D3 DR Pregnancy - Floor Core

W9/D1 DR Pregnancy - Stability Ball

W9/D2 DR Pregnancy - Modified Core

W9/D3 DR Pregnancy - Standing Core

Rachel Saima

W10/D1 DR Pregnancy - Stability Ball

W10/D2 DR Pregnancy - Floor Core

W10/D3 DR Pregnancy - Seated Core

W11/D1 DR Pregnancy - Core Activation

W11/D2 DR Pregnancy - Modified Floor Core

W11/D3 DR Pregnancy - Seated Core

W12/D1 DR Pregnancy - Seated Core

W12/D2 DR Pregnancy - Floor Core

W12/D3 DR Pregnancy - Floor Core

W13/D1 DR Pregnancy - Core Activation

W13/D2 DR Pregnancy - Standing Core

W13/D3 DR Pregnancy - Stability Ball

W14/D1 DR Pregnancy - Core Activation

W14/D2 DR Pregnancy - Floor Core

W14/D3 DR Pregnancy - Seated Core

W15/D1 DR Pregnancy - Seated Core

W15/D2 DR Pregnancy - Stability Ball

W15/D3 DR Pregnancy - Standing Core

W2/D2 DR Pregnancy - Floor Core

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