Name: Playbook - Inanna Sarkis - Prenatal - Cardio, Glutes & Stretching (40 minutes)
Uploaded: 2022-02-23T21:33:56.141Z
Duration: 45 min
Description: Prenatal - Cardio, Glutes & Stretching (40 minutes)

*Equipment Needed: Resistance Band w/ Handles, Circular Resistance Band, & Dumbbells 

Warm up 
- 5 mintues walking at an incline 

Glute Circuit 
- Banded One Arm Squat 
- Banded Walking Squats 
- Dumbbell Single Leg Split Squat 
- Dumbbell Single Leg Deadlift 

- Bike for 5 minutes 

Cool Down Stretch 
- Side Bend Stretch 
- Seated Side Stretch 
- Seated Butterfly Stretch

- Walk on a treadmill (or outside) at a slight incline

- Walk on the treadmill at a slight incline
- Or walk ouside

Prenatal - Walk

Warm Up

- Hold both handles in one hand 
- Keep arm lengthened and shoulder pressed down 
- Holding your belly for support, hinge the hips back into a squat position 
- Think about releasing the pelvic floor as your lower and engaging it as you return to stand 
- Keep spine in neutral

*alternate arms each set

Prenatal - Banded One Arm Squat

- 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

*16 steps total

Prenatal - Banded Walking Squats

- If using weight, hold weight at chest 
- Place one leg on and elevated surface behind you and take a few hops forward with the front leg 
- As you squat, make sure that you are creating a 90 degree angle at the front knee 
- Keep shoulders in line with the hips and move with control

*alternate legs each set

Prenatal - Dumbbell Single Leg Split Squat

- Hold wight with lengthened arms and stand on one leg 
- As you hinge forward, drive your stabilizing heel into the ground as you lift the back leg like a pendulum 
- Keep spine long and core engaged to support your belly

*alternate legs each set 
**modify by keeping your back toes on the ground

Prenatal - Dumbbell Single Leg Deadlift

Glute Circuit

- Indoor or outdoor cycling 
- Keep spine long and core engaged

Prenatal - Biking

- Extend one let out and keep your hips square 
- Reach opposite arm over as you keep your shoulders facing front 
- Breath deeply into your side body and belly
- 1 min each side

Prenatal - Lateral Inner Thigh Stretch

-Sit on the ground with your legs open wide
- Bend at the waist over one leg as you reach overhead with your arm

Seated side stretch open

-Sit with the soles of your feet together 
- Press your knees towards the ground and hold the position

Prenatal - Cardio, Glutes & Stretching (40 minutes)

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