Name: Playbook - Inanna Sarkis - Prenatal - Lower Body Floor Circuit (30 min)
Uploaded: 2022-02-23T21:31:32.270Z
Duration: 45 min
Description: Prenatal - Lower Body Floor Circuit (30 min)

Equipment Needed: Ankle Weights 

Warm Up 
- Walk on treadmill at a comfortable pace (5 minutes) 

Circuit 
*Do 3-4 sets of each exercise 
- Banded Bridge 
- Quadruped Ankle Weight Leg Lift 
- Quadruped Ankle Weight Hydrant 
- Side Lying Inner Thigh Lift (R) 
- Side Lying Inner Thigh Lift (L) 
- Inner Thigh Stretch

- Walk on treadmill at a comfortable pace

- Walk on the treadmill at a comfortable pace

Prenatal - Walk on Treadmill

Warm Up

- 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

- From quadruped, lift one leg behind you, keeping you knee at a 90 degree angle 
- Squeeze into glute at top range of motion 
- Keep shoulders pressed down and spine in neutral

Prenatal - Quadruped Ankle Weight Leg Lift

- From quadruped, lift one leg up so that the knee is in line with your hip 
- Keep hips and belly stable 
- If you find that you're sinking into the stabilizing hip, decrease your range of motion

Prenatal - Quadruped Hydrant

- 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
-switch legs and repeat

Prenatal - Lower Body Floor Circuit (30 min)

More workouts from Inanna Sarkis