Name: Playbook - Inanna Sarkis - Prenatal - Cardio & Lower Body (30 min)
Uploaded: 2022-02-23T20:15:43.464Z
Duration: 45 min
Description: Prenatal - Cardio & Lower Body (30 min)

*Equipment Needed: Resistance Band with Handle and Circular Resistance Band 

Warm Up 
- Walk on treadmill at an incline for 10 minutes 

*3-4 sets of 10-12 reps 
- Banded One Arm Squat 
- Banded Walking Squats
- Banded Side Step 
- Banded Bridge 

Cool Down
- Walk on treadmill

- Walk on treadmill (or outside) at a comfortable pace for 5 minutes

- Walk on the treadmill at a comfortable pace
- Or walk outside

Prenatal - Walk on Treadmill

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

Prenatal - Banded Walking Squats

- 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
*6 steps each direction

Prenatal - Banded Side Step

- 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

- Walk on the treadmill at a comfortable pace

Prenatal - Cardio & Lower Body (30 min)

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