Name: Playbook - Inanna Sarkis - Prenatal - Lower Body Circuit (30-45 minutes)
Uploaded: 2022-02-24T01:50:48.634Z
Duration: 45 min
Description: Prenatal - Lower Body Circuit (30-45 minutes)

*Equipment Needed: Circular Resistance Band & Dumbbell 
Warm up 
- Walk on treadmill at a comfortable pace 

Circuit 1 
*3-4 sets/exercise 
- Front Lunge 
- Deep squat pulse 
- Banded Walking Squats 
- Sumo Squat with Weight

- walk on treadmill at a comfortable pace to warm up the body

- Walk on the treadmill at a comfortable pace

Prenatal - Walk on Treadmill

Warm Up

- Start with feet together 
- Step into lunge position and drive the front heel down 
- Push off the front heel and return to stand 
- Keep shoulders in line with hips 
- Hold onto belly for extra support

*alternate sides each set

Prenatal - Front Lunge

- Drive weight into heels as you hinge hips back 
- From your squat, find a pulse 
- Keep the spine long and the core engaged

Prenatal - Deep Squat Pulse

- 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

*8 walks forward & 8 walks back

Prenatal - Banded Walking Squats

- Hold weight at chest 
- Turn knees out and squat 
- Squeeze glutes at the top
- Keep shoulders in line with hips

Prenatal - Lower Body Circuit (30-45 minutes)

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