Name: Playbook - Jordynn Mutchler - PP1 - W1/D3
Uploaded: 2024-06-30T05:18:41.242Z
Duration: 15 min
Description: PP1 - W1/D3

I’m a quadruped position, push your hips back and drop them as you reach your arms out forward and sit back into the stretch. Bring your back up to center and repeat

Hip/chest mobility stretch

In the quadruped position, make sure shoulders are over wrists and core is engaged, keep your knees grounded and rotator your foot to the outside and bring it back in.
Repeat with other leg.

Quadruped alt. side step hip rotation

Stand tall, knees slightly bent.

Inhale and let your belly fill with air.

Exhale and engage from your pelvic floor up to your belly button pulling your pelvis up and tilting your back to neutral. 

This strengthens your pelvic floor and regains your posture back after being in a outward rotational tilt from carrying baby

Standing Connection Breathing

Stand up, engage core and lift knee up and pull up towards your chest as far as you can, release and switch legs.

Standing Knee Pulls

In a side plank position, use a small ball or yoga block to press yourself up, using both your hand and your knees. Engage core and exhale as you press yourself up.

Clam shell ball press (left)

Clam shell ball press (right)

Walking

PP1 - W1/D3

Welcome to the postpartum phase 1 program!

How do I know if I’m engaging correctly?

Great exercises for my postpartum journey!

Love that they're simple yet so important postpartum!

Rachel

PP1 - W1/D1

PP1 - W1/D2

This is the perfect way to ease back into working out after having a baby!

PP1 - W2/D1

PP1 - W2/D2

PP1 - W2/D3

6 years postpartum and I’m seeing crazy results with my inner core….never to late to start this process

PP1 - W1/D3

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