Name: Playbook - Alexis Nielsen - W2/D3 Week Two - Circuit Three
Uploaded: 2023-04-13T05:32:48.228Z
Duration: 20 min
Description: W2/D3 Week Two - Circuit Three

- Start on your hands and knees
- 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 keep your core activated for a minimum of 3 seconds (the goal is 10 seconds)
- After holding the position, relax for the time listed before doing the exercise again

(Prenatal) Core Activation- Hands & Knees

- 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

- Start out on your hands and knees
- Place a pillow or small ball between your knees
- Push through your shoulders and raise your knees off the floor, balancing on the balls of your feet
- As you’re lifting your knees off the floor, squeeze the pillow between your knees
- Try to hold this position for 5-10 seconds before placing your knees back on the floor
- That’s one rep
- Continue performing reps before resting for the time listed

(Prenatal) Table Top Pillow Squeezes

- Start standing 
- Lean slightly to one side, extending a leg out 
- Raise arms over your head 
- As you bring your arms down, bring the knee of the extended knee towards your chest
- Place foot back on the floor
- That’s one rep
- Complete all reps before switching sides

(Prenatal) Standing Crunch

W2/D3 Week Two - Circuit Three

Elis

W1/D1 Breathing & Core Activation

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

W2/D3 Week Two - Circuit Three

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