Name: Playbook - Inanna Sarkis - Prenatal - Full Body Workout (30 Min)
Uploaded: 2022-02-23T21:32:01.334Z
Duration: 85 min
Description: Prenatal - Full Body Workout (30 Min)

Prenatal - Full Body 
*Equipment Needed: Resistance Band w/ Handles  

Warm up 
- Indoor or outdoor bike for 10 minutes 

Circuit 1 - [3-4 sets of 12-15 reps]
- Banded One Arm Squat 
- Banded Upright Row 
- Deep Plie
- Side Lying Inner Thigh Leg Lift (L Side) 
- Side Lying Inner Thigh Leg Lift (R Side)
- Lateral Inner Thigh Stretch

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

Prenatal - Biking

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
*switch arm each set

Prenatal - Banded One Arm Squat

- 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

- Start in a sumo squat with your hands together 
- Lengthen the legs as you reach out and up 
- Hands meet at the top to come back down to heart center 
- Drive heels into the ground
- Keep your spine long

Prenatal - Deep plie

- 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

- Extend L leg and place the R foot on the floor behind you  
- Allow hips to open slightly and place R hand on ground for support 
- Flex the working foot and turn the let out as you lift and pulse 
- Activate the inner thigh and connect to your pelvic floor

Prenatal - Side Lying Inner Thigh Leg Lift (L Side)

- Extend the bottom leg and place the other foot on the floor behind you  
- Allow hips to open slightly and place top hand on ground for support 
- Flex the working leg and turn the foot out as you lift and pulse 
- Activate the inner thigh and connect to your pelvic floor

Prenatal - Side Lying Inner Thigh Leg Lift (R Side)

- 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

*60s each leg

Prenatal - Full Body Workout (30 Min)

More workouts from Inanna Sarkis