Name: Playbook - Inanna Sarkis - Prenatal - Cardio & Stretching (30 minutes)
Uploaded: 2022-02-23T21:33:16.099Z
Duration: 30 min
Description: Prenatal - Cardio & Stretching (30 minutes)

- Walking on treadmill 
- Jump Rope 
- Bike (stationary or outside)

- Walk on the treadmill at an incline for 1 minute and flat for the next minute (repeat until you’ve completed 10 minutes of walking)
- Or walk outside

Prenatal - Walk (10min)

- Keep elbows pulled into side body as you jump 
- Keep hops small and close to the ground 
- Feel free to add variety and bring it into high knees 
- Think about pulling up through your pelvic floor to support your bladder as you jump

*Jump for 2 minutes on and 1 minute off. 
**ALT: If you’ve never jumped rope before, I recommend doing an “imaginary rope”, do the motion the same way but pretend you are holding onto a rope and jumping over it!

Prenatal - Jump Rope

- 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

*Stretch 2.5 minutes on each side

Prenatal - Lateral Inner Thigh Stretch

-Sit in a front to back split with the front leg bent and crossed over in front of your body
-Lean over the front leg and hold

*hold each side for three minutes

Prenatal - Cardio & Stretching (30 minutes)

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