Name: Playbook - Jordynn Mutchler - PP2 - W1/D1
Uploaded: 2024-06-30T05:18:41.070Z
Duration: 30 min
Description: PP2 - W1/D1

I’m the quadruped position, engage TVA muscles and step your right leg back and then bring back to center

Quadruped step back (right)

I’m the quadruped position, engage TVA muscles and step your left leg back and then bring back to center

Quadruped step back (left)

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

On your hands and knees, kick your leg straight back

Bend your knee to the outside and roll your leg to the side and rotate your hip to bring your leg back to the hands/knees position

Quadruped single leg hip rotation

Laying on your back with your legs bent, drive through your heels to life your back off the ground

Come almost all the way back down and go back up, but this time you will hold for 2-3 seconds at the top and then come back to your starting position

Glute bridge pulse + hold

On all fours, do your connection breathing, pull belly to spine and lift knees off the ground

Quadruped breathing + bear crawl knee raise

- Lay on the floor with your legs bent 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out to stretch your hips and back in
- Ensure your movement is smooth and controlled

Glute bridge with abduction

PP2 - W1/D1

Welcome to the Phase 2 Postpartum program!

How do I know if I’m engaging correctly?

PP2 - W1/D2

PP2 - W1/D3

PP2 - W2/D1

PP2 - W2/D2

PP2 - W2/D3

PP2 - W3/D1

PP2 - W3/D2

PP2 - W3/D3

PP2 - W4/D1

PP2 - W4/D2

PP2 - W4/D3

PP2 - W5/D1

PP2 - W5/D2

PP2 - W5/D3

PP2 - W6/D1

PP2 - W6/D2

PP2 - W6/D3

PP2 - W7/D1

PP2 - W7/D2

PP2 - W7/D3

PP2 - W8/D1

PP2 - W8/D2

PP2 - W8/D3

PP2 - W1/D1

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