Name: Playbook - Chandler Nicoll - W2/D1: Leg Day
Uploaded: 2024-03-02T15:28:36.101Z
Duration: 30 min
Description: W2/D1: Leg Day

This was a bit more tough than last week. But I’m up for a challenge

DALLI

Welcome to week 2! 

Today we will be doing just legs. Listen to your body and adjust when needed as far as weights, sets & reps. Everyone’s postpartum journey is different so for this into where you are 

I am happy to help so reach out if needed

Can be done laying down, on knees or standing

360 Breathing

Standing Hip Rotations

BW Squat W/Pulse

Warm Up

- Stand with your feet hip-width apart 
- Sit back into a regular squat until your thighs are parallel to the floor
- Rise up a quarter of the way 
- Lower back down into the parallel position 
- Then straighten all the way up

1 1/4 squat

Option: place foot down on the ground to regain balance before crunch 

*make sure to do both sides!

Lateral Lunge to Knee Crunch

Make sure to do both sides 
15 seconds each

Lunge Pulses

Glute Bridge Heel Slides

Workout:

Side Plank Pulses

Remember to only go to your range of motion 
If there is any sign of coning shorten the range you are going

Sit Up Variation

W2/D1: Leg Day

Welcome to the Postpartum Section

Magali

Start Here!

Question why does this say 45 mins but the video was only 2 mins?

Jackie

360/Proper Breathing

I love the breakdown…I always was taught belly button to the spine so this explanation helps TREMENDOUSLY!!!

nyda

Connecting with your Core

Important Info

I felt this was so perfect for a first workout postpartum. Plus the way you describe to engage your core is perfect and I can actually feel it. I feel like I’m doing it right!

Chloe

Core 1

Core 2

Coming from little to no knowledge of working out, some of the exercises were hard-especially coming from postpartum. It would be helpful if more alternatives were incorporated or further explanation in form. Coming from postpartum, I already feel unfit. Now, when hard exercise is added on, it makes me feel discouraged from working out.

Lizz

W1/D1: Full Body

Love these workouts! Gives me safe routine to slowly get back to working out but still kicks my butt!

Julia

W1/D2: Full Body

W1/D3: Endurance Day

Modified/advanced to be a weighted workout at the gym :)

Megan

W2/D2: Upper Body

W2/D3: Endurance Day

W3/D1: Full Body

W3/D2: Full Body

W3/D3: Endurance Day

No recommendations- the workout was great.
I’m 6M PP after an emergency c-section, so I did as much as I could and I appreciate these workouts!

W2/D1: Leg Day

Community

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