Name: Playbook - Inanna Sarkis - Prenatal - Total Body w Dumbbells (40 minutes)
Uploaded: 2022-02-23T20:30:31.902Z
Duration: 45 min
Description: Prenatal - Total Body w Dumbbells (40 minutes)

*Equipment Needed: Dumbbells 

Warm Up 
- Walk on Treadmill at a comfortable pace (5 min) 

*3-4 sets/exercise 

- Front Lunge 
- Dumbbell Overhead Squat 
- Dumbbell Back Fly 
- Dumbbell Single Leg Deadlift 
- Dumbbell Overhead Press 
- Dumbbell Shoulder Raises 
- Deep Plie 
- Walk to cool down

- 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

- Hold dumbbell overhead and press shoulders down  
- Keep knees slightly turned out as you squat 
- Drive the heels into the ground and keep the spine in neutral (watch that arched back Mamas) 
- Think about releasing the pelvic floor as you lower and activating it as you return to stand

Prenatal - Dumbbell Overhead Squat

- Hinge forward at the hips and keep the spine long 
- Open one elbow up towards the ceiling as you squeeze in between the shoulder blades 
- Alternate arms (left + right = 2 reps)
- Lower the weight if you feel too much pressure in your abdomen

Prenatal - Alternating dumbbell Back Fly

- Hold wight with lengthened arms and stand on one leg 
- As you hinge forward, drive your stabilizing heel into the ground as you lift the back leg like a pendulum 
- Keep spine long and core engaged to support your belly

*Modify by keeping the back toes on the ground and the leg down 
**Alternate legs each set

Prenatal - Dumbbell Single Leg Deadlift

- Hold weights at shoulder height to start 
- Press weights overhead 
- Keep the spine long and core engaged 
- Keep the shoulders pressed down throughout

Prenatal - Dumbbell Overhead Press

- Palms face down 
- Lift dumbbells to the front so that they are in line with your shoulders

Prenatal - Dumbbell Front Shoulder Raises

- 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

- Walk on the treadmill at a comfortable pace to cool down

Prenatal - Total Body w Dumbbells (40 minutes)

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