Name: Playbook - Mackenzie Bishop - W1/D3 Full Body Mania
Uploaded: 2023-04-05T04:03:13.307Z
Duration: 40 min
Description: W1/D3 Full Body Mania

Welcome back!

Enjoy this variation from your previous two workouts with more of a full body prenatal workout that will leave you & baby feeling good & reaping benefits for the long term!

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

Cat camel

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Alternate legs

Bodyweight Curtsy lunge

- In a standing lunge, with the opposite leg extended in front of your body, lean forward and stretch as much as needed
- Hinge forward at the hips bringing your chest down towards your extended leg
- Alternate legs after 30 seconds

Kneeling hamstring stretch

- 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

Warm up

- Use a band for extra resistance!
- 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

Clam Shells

- Hinge forward holding a dumbbell in each hand
- Bend at the knee slightly as you hinge forward
- As you come back up you should feel it in your hamstrings and glutes, if you don’t then you need to go heavier with the weights

Dumbbell good morning

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- Perform like a regular deadlift but with only one leg to support you
- Stand near a wall or bench to hold on for support if balance is tough
- If you are in the 3rd trimester alternate by performing regular deadlifts with both feet planted on the ground

Single leg RDL

- Perform lunges with one leg for 60 seconds then switch legs
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position & perform double arm bicep curl

Dumbbell reverse lunge W / Bicep curl

- Stand tall holding two dumbbells
- Hinge forward into a deadlift
- Begin to stand up & clean the dumbbells up to shoulder height while going into a squat simultaneously
- Finish the clean by standing tall out of the squat, keeping the dumbbells resting on your shoulders

Dumbbell hang cleans

- Stand tall holding two dumbbells
- Hinge forward into a deadlift
- Begin to stand up & clean the dumbbells up to shoulder height while going into a squat simultaneously
- Finish the clean by standing tall out of the squat while simultaneously pressing both dumbbells upwards towards the sky into a shoulder press

Dumbbell hang clean W / Push press

- Start in pike position with hips high like downward dog
- Keep your legs extended
- Lower your head towards the ground with the crown of your head angled towards the mat below you 
- Push up and down from this position

Pike push up

This stretches our inner thighs. 

Press upper body only as far forward as is comfortable while pregnant.

Adductor Stretch

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

Chest opener

Glute stretch

- 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

W1/D3 Full Body Mania

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