Name: Playbook - Inanna Sarkis - Prenatal - Banded Total Body workout (45 min)
Uploaded: 2022-02-24T01:50:25.604Z
Duration: 45 min
Description: Prenatal - Banded Total Body workout (45 min)

Equipment needed: booty band & resistance band with handles

Warmup/Activation Circuit:
**perform 2 rounds 
- banded glute bridge
- butterfly glute bridge
- banded (or not banded) donkey kick to fire hydrant

Upper Body Circuit:
** perform 3 rounds
- banded bicep row
- banded upright row
- resistance band row

Lower Body Circuit:
**perform 3 rounds
- banded diagonal walks
- banded side step
- banded walking squats front & back

Perform each exercise resting 15 seconds between exercise.  Repeat the circuit 2 times through

- Place shoulder blades on a pillow and 
- Keep heels under knees and lift hips up engaging the glutes 
- Open knees out slightly as you keep your hips elevated 
- Engage your lower abdomen as you lift hips up

Prenatal - Banded Bridge

- Lay on back with feet together and knees knocked outward 
- Lift hips up towards the ceiling to engage the glutes and inner thighs
- Sync your movement with your breath to engage diaphragm and pelvic floor

Prenatal - Butterfly Glute Bridge

- Start in quadruped with band around legs, holding band down to the mat under the planted knee
- Keeping leg at a 90 degree angle, lift one leg towards the ceiling 2x as you activate the glute and hamstring 
- Open same leg to the side and lift 2x 
- Keep spine in neutral and hips stabilized
- 1 rep = 2 donkey kicks + 2 fire hydrants (8 reps = 16 kicks and 16 hydrants). If you prefer, perform 16 donkey kicks, and then 16 fire hydrants.

Prenatal - Quadruped Donkey Kick to Fire Hydrant

Prenatal -  Banded Warmup/Activation Circuit

Perform each exercise, resting 15 seconds between. Repeat the circuit 3 times through

- Secure band at an elevate angle 
- Start with palms down and lower body in a partial squat position
- Rotate palms up as you pull the hands towards either side of your chest (keep elbows pulled in) 
- Squeeze into the biceps and the upper mid back

Prenatal - Banded Bicep Row

- Secure band at an elevated angle 
- Palms face down as you row
- Keep elbows out and shoulders pressed down 
- Stand with a slight bend at the knees and spine in neutral

Prenatal - Banded Upright Row

- With band at an angle, lengthen arms with palms face down 
- Pull the elbows in by your ribcage as you row and squeeze in between the shoulder blades 
- Rotate palms up as you pull 
- Keep lower body in squat position throughout

Prenatal - Resistance Band Row

Prenatal - Banded Upper Body Circuit

- Place band just above the ankles 
- Keeping the knees slightly bent, take 4 steps forward and back on a diagonal line 
- Engage low belly to keep spine in neutral (try to prevent the low back from arching)

Prenatal- Banded Diagonal Walks

- Place band above the knees 
- Shift hips back into a squat 
- Stay low as you step to the side 
- Keep spine long and core engage to support your belly

Prenatal - Banded Side Step

- Start in squat position 
- Stay low as you step forwards and back across the room 
- Keep fingertips behind the ears and your spine long 
- Pull navel to spine to support your belly

Prenatal - Banded Total Body workout (45 min)

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