Name: Playbook - Ashley Thomas - Prenatal Hamstrings, Glutes, & Core (Gym)
Uploaded: 2024-01-19T23:30:03.835Z
Duration: 60 min
Description: Prenatal Hamstrings, Glutes, & Core (Gym)

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

Position the bottoms of your shoulder blades along the front of a secured bench and assume your hip thrust stance. Maneuver the dumbbell handle over your hip flexor on the same side as the leg you intend to keep on the ground. Next, assume your hip thrust stance, positioning your feet together along your center line. Lift one leg by pulling your knee toward your chest. To perform the movement, drive through your heel, raise your hips until they are roughly in line with your grounded knee and shoulders, and squeeze your glute as you reach the top position.


X__reps each leg

Dumbbell Single Leg Pause Hip Thrust

Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you. Hinge at your hips, and lower the dumbbells toward the floor. 
Lift back up engaging your glutes.

X__reps each leg

Dumbbell single leg RDL

Perform each exercise once then rest 60 seconds. Repeat for sets.

Begin with a dumbbell in each hand.
Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees. Push hips back and lower down until your back knee almost touches the floor.
Push through your heel and stand up.

X__reps each leg

Dumbbell bulgarian split squats

Lay on the floor with your legs bent. Push through your heels bringing your hips up. Squeezing your glutes and core.

DB Glute bridge

Superset

Using a large exercise ball, place heels on top and lay on back with legs extended out in front of you. Lift hips off the ground, pressing ankles & heels into the ball. Slowly curls legs in by bringing the ball towards the flutes. Slowly extend legs back out and repeat.

Exercise Ball Hamstring Curls

Place a rubber mini glute band around both ankles. Balance on one leg while using something to help support you. Lift the outer leg out to the side of your body engaging the core and outer glutes. Pause at the top for 2-3 seconds and then slowly come back to the midline and repeat. 


X__reps each leg.

Ankle Banded Standing Hip Abduction

Find a comfortable chair and sit in neutral alignment with your ribs stacked over your pelvis, neck long, and shoulders relaxed. Then, place your hands around your lower rib cage/belly. 
Inhale through your nose, sending the air into your rib cage so that your rib cage expands 360° and pushes into your hands in all directions (front, sides, and back). Your shoulders should remain relaxed and down.
Exhale fully through pursed lips (extending for as long as you can so that no air is left in your lungs), feeling your navel draw toward your spine as a result of the exhale. It should feel as if you are tightening a girdle around you.
Repeat for several slow breaths – inhaling through the nose and expanding your rib cage 360°, exhaling (fully) through pursed lips feeling the “girdle tighten” as you draw your navel inward.

Breathe in for a count of 4
Hold for a count of 2
Breath out for a count of 6
Hold for a count of 2
Repeat

360* Diaphragmatic Breathing

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Reverse table top

Stand parallel to the cable machine or to the anchor point to the resistance band and clasp with the handle or band with both hands.
Make sure your torso is front on and bring your hands to the center of your chest and slowly press out.
Slowly return your hands to the chest and repeat.

X __reps each side

Pallof Press

Start in a plank with your hands on a bench or elevated box. 
Elevate one arm and the opposite leg. 
Brings down both your hand and your foot before extending back out.
Complete desired reps then repeat on the opposite side.

X__reps each side

Incline Bird dog

Prenatal Hamstrings, Glutes, & Core (Gym)

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