Name: Playbook - Libby Petrucci - Upper Body - L1
Uploaded: 2024-05-10T17:46:37.493Z
Duration: 25 min
Description: Upper Body - L1

So you’re ready to get specific and start seeing where your strength is - let’s get goin! Here’s a good upper body workout to see how your body was affected by your labor and what stage you’re at right now. 

Things to think about: 
Does anything hurt?
Is there anything that feels uncomfortable that shouldn’t when doing … exercise? 
Am I over compensating anywhere?

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

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- press hips back and up into a down dog

Modified push up to Downward Dog

- From high plank position position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- drop your needs right before chest touches ground
- Extend your arms engaging your chest as you come up

Modified push ups

- Stand tall, abs engaged and upper arms locked at your sides
- Press the band down until your elbows are straight
- Bend the elbows to return to the starting position

Banded tricep pull-down

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up
- remember to bring hips forward to engage and protect core as they might start to arch back

Dumbbell overhead tricep extension - Glow

Think of these as upward punches
- palms are facing each other and you are pressing up with each dumbbell one at a time.

- draw core in before beginning movement 
- each press is one rep

Upper Body - L1

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