Name: Playbook - Libby Petrucci - Core Restore - L1
Uploaded: 2024-05-10T17:46:37.484Z
Duration: 24 min
Description: Core Restore - L1

This is a GREAT workout to turn to at any stage postpartum! Here are the basics that got me to where I am today!

Keys: 
- full breathing with movements
- mind to muscle connection 
- no rush 
- intentional exertion

- starting on knees with hands on ball 
- roll out extending as far as you can to really stretch out your back, shoulders and chest
- inhale on the way out
- exhale and zip your core in on the way up

Stability Ball Roll Outs

- Begin on your hands and knees
- Round your back and tuck your chin EXHALE
- Arch your back and look forward INHALE

Cat Cow - PP

Quadruped ball push is beneficial both during
pregnancy AND postpartum!
- Incorporates 360 breathing
- A safe position for core during and after pregnancy
- Focuses on connecting the core + pelvic floor
- Gently trains and retrains motor patterns

Quadruped Ball Push - PP

Starting on all 4s, take a beat to extend each limb out straight. 
Notice everything is steady with each extension. 
Keep hips and shoulders even the entire time

4 extensions (2 arms, 2 legs) = 1 rep

4 point Extension - PP

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- my knees are bent here and toes remain touching as my hips raise and knees come apart
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises - PP

- Lift your legs so your knees are directly over your hips
- when ready, elevate shoulder to be in a crunch position looking up at ceiling 
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug (with crunch)  - PP

- Lay on the floor with your legs bent with a Pilates ball between knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs in against the ball twice and back out
- Ensure your movement against the resistance is smooth and controlled

Core Restore - L1

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