Name: Playbook - Libby Petrucci - Yoga Ball - L1
Uploaded: 2024-05-10T17:46:37.488Z
Duration: 20 min
Description: Yoga Ball - L1

These movements will be more beneficial with a yoga ball - start to wake your core up even more! 
L1 is a variety of breathing, core and pelvic floor strengthening, and flexibility movements. 

Take you’re time and get you’re body used to moving again with these exercises and movements. 

Your body just went through something so tough and tho I KNOW how much you want to move and workout again, be patient and go through these knowing they will get you where you need/want to be soon

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

- Start with a wide toed out stance
- Push your hips back as you come down
- Keep your chest up 
- Reach parallel and come back up
- squeezing the ball as you exhale driving your core in,
Release the ball, fill belly with air as you inhale

Air sumo squats w/ Ball Squeeze - 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

Glute bridge with Ball Squeeze

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Tilt down until you feel strong using your quads and core Come back up extending hips forward

Kneeling Extension + Ball Squeeze

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Yoga Ball - L1

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