Name: Playbook - Mackenzie Bishop - W1/D3 Full Body Circuit Training
Uploaded: 2023-03-23T01:06:42.472Z
Duration: 35 min
Description: W1/D3 Full Body Circuit Training

Welcome to day 3 in circuit format!

Today is full body focused and a yoga ball can be used if desired but is not required (for videos with yoga balls I will write a note in the description of what you can do instead if you don’t have one).

Let’s move our bodies!

Take 5 minutes to get your muscles warm & your heart rate up just a little!

- Stand with your feet shoulder width apart 
- Bring your hands towards the ceiling/sky 
- Hinge forward at your hips until your upper body is parallel with the floor (only go as low as you can depending on your pregnancy. This movement is for the 1st trimester only)
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

Chest opener

Glute stretch

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

Shoulder shrugs

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Warm up

- Perform 20 reps per leg
- Lean on a yoga ball or simply lie on a mat on your side)
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Option to add a band around the legs for resistance if you have one accessible

Clam

- Either lean against a yoga ball, or lie on a mat sideways and keep your hand underneath your shoulder
- Use your bottom leg to support yourself by keeping it bent
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring the top leg towards your elbow as you exhale and engaging your obliques & abdomen
- Inhale when you straighten your leg back out & release tension in your abdomen 
- Repeat the given amount of reps for each side

Side plank crunches

- Begin on a mat in a side lying position
- Bring your arm that is closest to the mat up and around your body as if hugging yourself
- Bend elbow of your top arm as you stabilize the hand on the mat
- Press up with the arm that is bent with the hand that is on the mat, targeting the triceps & rise back up.
- Repeat given amount of reps on each arm

Bodyweight tricep extensions

Side Core + Tris circuit

This circuit targets your glutes as well as your core, two muscular components it is crucial we maintain strength in throughout our pregnancy.

- Start in a tabletop position 
- Keep a neutral spine, head gazing diagonally forward in front of your hands
- Hands placed under shoulders
- Lift knees off the mat & hold, engaging your core

Bear crawl Hold

- Start by lying on your side on a mat
- Lift your top leg and turn the toe inward
- Use your heel to pulse up and diagonally backwards & pulse
- You should feel this targeting the top of that glute 
- Repeat set amount of reps for each leg

Side lying leg lifts

- Options to use a yoga ball for support, to hold a chair with one hand for support, or to perform these without support
- Lunge forward with one leg, step back and drive knee up
- Repeat said amount of reps for each side

Supported lunge with knee drive

Glutes & Obliques

- Sit on the floor and cross your legs 
- Bring your left hand to your right thigh
- Bring your right arm over your head towards your left side and lean as far as needed to perform a stretch 
- Repeat for 30 seconds per side

Lat Oblique Stretch

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

Cat camel

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin

W1/D3 Full Body Circuit Training

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