Name: Playbook - Brittany Lupton - W1/D2 W1/D1
Uploaded: 2024-04-01T16:30:56.469Z
Duration: 25 min
Description: W1/D2 W1/D1

Annika

Great workout! 7 weeks postpartum and so glad your program came out at such a good time, ready to keep doing workouts like this.

Danielle

I’m 7 weeks PP and really want to focus on my core before I start getting back to the gym and even though these are basic movements I truly felt like I got a good workout by doing this first workout! I’m excited to keep going and my core strengthened up again!

Kayla

I’m 6 weeks postpartum and this was the perfect first workout back

Mckenna

Welcome to Phase 1 of the Postpartum Program!

Today we'll perform 3 circuits, comprised of 3 different exercises each (9 total movements!)

We'll be resting for 15 seconds between each exercise, and then resting for 120 seconds before you begin your 2nd + 3rd circuit round. 

*After you complete all 3 rounds in a circuit, be sure you rest for 180 seconds before moving on to the next circuit*

Warm Up:
Child's Pose

Circuit 1:
Diaphragm Breathing
Heel Slides 
Kegels

REST 180 seconds

Circuit 2:
Diaphragm Breathing
Dead Bug Toe Taps
Glute Bridges

REST 180 seconds

Circuit 3:
Diaphragm Breathing
Cat Cow
Modified Bird Dogs

- Starting on your knees with a flat back reach your hands out in front of you
- Breath and relax deeper into the position as it is comfortable for you

Warm Up: Childs Pose

Perform 10x reps of each exercise, taking 15 seconds of rest before you transition to the next exercise
We'll complete 3 total rounds, with 120 seconds of rest between each round:

Diaphragm Breathing
Heel Slides
Kegels

- Find a comfortable position lying down on a yoga mat
- Place both hands slightly above your hip bones, or one hand on your chest and the other on your belly (whichever is more comfortable)
- Inhale deeply through your nose, allowing your belly to expand as you breathe in *BE SURE not to puff your stomach out with your muscles, just allow your breath to gently raise your abdomen, the upper chest should only rise a little*
- Exhale slowly through your mouth, and allow your abdomen to sink back down
- Repeat for the programmed time, gradually increasing the length of your inhalations and exhalations as you become more comfortable with the technique

Diaphragm Breathing

- Begin laying on your back with knees bent
- Keep your heel in contact with the ground as you slowly extend one leg
- Exhale to extend your leg, inhale to slide your heel back in
- Repeat on other side

Heel Slides

- Locate the pelvic floor muscle and tighten it (imagine you are trying to stop the flow of urine or trying to hold in gas)
- Hold the contraction for up to 10 seconds, making sure to breathe normally
- After holding the contraction for up to 10 seconds, relax the muscles and allow them to return to their resting state for a few seconds, then repeat

Kegels

Circuit 1

REST

Perform 10x reps of each exercise, taking 15 seconds of rest before you transition to the next exercise
We'll complete 3 total rounds, with 120 seconds of rest between each round:

Diaphragm Breathing
Dead Bug Toe Taps
Glute Bridges

- Starting on your back in a Dead Bug position, bring your knees into a 90/90 position (tabletop) and extend arms out in front of you
- Exhale as you extend one leg/toe down to tap the floor, inhale to draw your leg/toe back in to starting position
- Repeat on other side

Dead Bug Toe Taps

- Lie on your back with your knees bent and your arms by your sides, heels 12–16 inches from your butt
- Press into your heels, brace your core, and push your pelvis upwards by squeezing your glutes (ensure your ribs do not flare during this movement)
- Keep your tail bone slightly tucked, abdominals engaged, and your feet flat on the floor
- You will feel your glutes and hamstrings starting to fatigue, resist the urge to let your hips sink or your back arch
- Return to starting position

Glute Bridges

Circuit 2

Perform 10x reps of each exercise, taking 15 seconds of rest before you transition to the next exercise
We'll complete 3 total rounds, with 120 seconds of rest between each round:

Diaphragm Breathing
Cat Cow
Modified Bird Dogs

- Start in a tabletop position on your hands and knees with your back flat and shoulders and hips in line
- On an inhale, drop your belly while lifting your chest and shoulders (this is cow pose)
- When you exhale, draw your belly button into your spine and round your back, pulling your tummy upward (this is cat pose)
- Repeat this sequence for the programmed reps/time, being sure to focus on your breath for each pose

Cat Cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Modified Bird dogs

Circuit 3

W1/D2 W1/D1

W1/D1 About this Program

Crystal

W1/D1 Phase One Breakdown

W1/D1 Program Welcome & Disclaimer

I don’t know if it was my phone but this video had no sound? I just came from watching the other videos and had no issues

Kylie

W1/D1 The Goal of this Program

This is a great program! I would love to see a program for injury rehab but this is the closest one I could find so I’m using the postpartum to rehab my hips. It’s still gentle and what I need since I can’t do any traditional lifting right now :)

Autumn

W1/D3 W1/D2

Starting out reviewing the movements I thought the moves were a bit “to” beginner and then I quickly realized that I was feeling it when I didn’t think I would! I finished off feeling very accomplished 🙌🙌 I’m glad I went slow and took my time. 😍 Love it!

Cynthia

Definitely feeling it. But also do-able after having a baby and don’t feel like I am hurting myself. Feeling good after

W1/D2 W1/D1

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