Name: Playbook - Ally Yanecek - Pre/Postnatal Arms & Mobility
Uploaded: 2024-01-22T02:28:48.158Z
Duration: 30 min
Description: Pre/Postnatal Arms & Mobility

Circuit A: Heavy weights
-          Rows with kegal (picking baby up out of crib) x 10
-          Alternating chest press x 10 each

Circuit B: Light weights
-          Single arm back fly x 10 each
-          Standing chest press (putting your baby in the high chair) x 10

Mobility finisher

-  Crossbody arm swings x 15
-  Sagittal plane arm swings x 15
-  Up dog to down dog x 10 each
-  Inchworm to push up x 10
-  Superman pulls x 10

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

- Bend at the waist and place hands on the floor
- Walk your hands out to a plank
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position


Modification: perform push up on knees

Inchworm to Push-Up

- Superman position: squeeze glutes to lift legs off floor, engage back to lift chest 

- Tighten legs

- Arms go from an “I” position to a “W”

This is a great exercise to improve posture


Modification: leave legs on ground
Advancement: add weights

Superman Pull

Upper Body Warm Up

- Tighten core, tighten glutes
- Slowly release glutes to bend waist to 45 degrees (this glute engagement will help avoid low back pain) 

- HOLD A KEGAL 
- Squeeze shoulder blades together
- Pull elbows back to spine 
- Slowly lower
- RELEASE KEGAL

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart


Modification: down on hands and knees, alternate rows (will reduce strength required by low back)

Standing Row with Kegal (picking your child up)

- Dumbbells over chest

- Bring elbow down (45 degrees below shoulder)

- Press up to ceiling 

Stabilize your core so your trunk doesn’t swivel back and forth

Alternating Chest Press

HEAVY

- Keep core and glutes tight
- Slightly bend at hips (stick your butt back)
- Keep a slight bend in your elbow
- Squeeze shoulder blade back/down to pull the weight


- Modification: Perform on your knees or sitting on a bench

Single Arm Back Fly

-Hold dumbbell at chest height
-Squeeze like you’re trying to crush the dumbbell
-Extend your elbows
-Keep your core tight
-Return to start 

*Key is to really squeeze in on the dumbbell to activate your chest-icles

Standing Chest Press (putting your child in high chair)

LIGHT

- Place elbow and wrist on wall 
- Twist away from that arm

Wall Pec Stretch (R, then L)

- Hands on the wall, thumbs at eyebrow level
- Step back 
- Bring hips away from the wall 
- Lean down

Wall Lat Stretch

- Stand next to wall
- Keep chest facing forwards the whole time
- Draw a circle with your hand along the wall


*When your arm is in front of you, back of hand is on wall
*When your arm is begging you, palm is on the wall

Wall Circles (R, then L)

- Reach your fingertips to the floor
- Tilt your head

Sidebending Neck Stretch (R, then L)

- Lie on your stomach
- Squeeze your glutes and lift into a superman position
- Using shoulders and mid-back muscles, sweep arms from head to hips and back

Pre/Postnatal Arms & Mobility

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