Name: Playbook - Jordynn Mutchler - PP2 - W1/D2
Uploaded: 2024-06-30T05:18:41.142Z
Duration: 30 min
Description: PP2 - W1/D2

Get on all 4’s
Relax your core, then breath deep and pull belly button to spine
Engage core and use hips to lift knees, one to 3 inches off the ground

Quadruped connection breathing knee lift

In the kneeling position, engage your core and lift weight over your head from one side to the other, then relax your court, reengage and lift from that side back to the other side

1 rep = back and forth

Kneeling KB OH pass

With your left arm, holding the kettlebell step to the right, keeping your right leg straight, bending with your left leg.
Make sure when you lift the weight you are using your legs and not your back

Lateral lunge with KB lift (right)

With your right arm holding the kettlebell step to the left, keeping your left leg straight, bending with your right leg.
Make sure when you lift the weight you are using your legs and not your back

Lateral lunge with KB lift (left)

Laying on your back, bring your knees up with the ball in between and arm raised in the air with a dumbbell

Rotate knees to one side with arm and dumbbell to the opposite side, keeping core tight and engaged the entire time

Supine ball squeeze + single arm DB reach (right)

Supine ball squeeze + single arm DB reach (left)

Reverse lunge

once you are down, raise the weight on the same side that you stepped back with

Return the weight back down before stepping back up 

To modify, skip the reverse lunge and just take a small step backwards and then lift the weight

Reverse lunge with single arm DB press (right)

Reverse lunge with single arm DB press (left)

PP2 - W1/D2

Welcome to the Phase 2 Postpartum program!

How do I know if I’m engaging correctly?

PP2 - W1/D1

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/D2

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