Name: Playbook - Mackenzie Bishop - W2/D1 Booty & Bi’s
Uploaded: 2023-04-05T04:03:13.321Z
Duration: 40 min
Description: W2/D1 Booty & Bi’s

Enjoy this circuit style workout that starts by targeting the glutes and then moves onto hitting the arms with many reps over!

- 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

Adductor Stretch

- Go into tabletop position on mat
- Lift both knees off the mat and hover

- Modification would be to perform bird dog instead.
- Go into tabletop position on mat
- Leave knees and hands resting on mat
- Gently lift the left arm and stretch forward
- Simultaneously lift the right leg and kick/extend it backwards
- Alternate sides like so

Bear crawl

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench dips

Chest opener

- 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

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Warm up

This circuit will focus on arms and legs, particularly glutes and biceps.

Rest for 20-40 seconds between movements or rest as needed.

We need to maintain, and strengthen our glutes for a healthy pregnancy because it aids in proper alignment and posture as well as the integrity of our joints when our hormones kick in hard and try to loosen us up!

Our biceps are vital in that we want arm strength when our baby is earth side so as to manage the constant picking up of our child (or children) as well as far seats, and so on and so forth.

Enjoy!

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- Position yourself on your hands and knees 
- Lift and straighten your left leg so that it is extended outward towards your left side
- Keep leg straight and bring it up & over the right foot and then back
- Repeat for 30 seconds on each leg

Rainbow glute kicks

Booty Burn

Really engage your mind in this circuit & push through the physical and mental burn!

Building resilience both physically and mentally will aid you in your prenatal journey.

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl
- Make reps slow and controlled

Dumbbell hammer curl

- Begin with a dumbbell in each hand
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls

Biceps

- 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

- Start with dumbbells at your sides 
- Perform a deadlift then as you are standing swing weights up to your shoulders & go into a squat
- Stand out of your squat & press dumbbells up overhead

Dumbbell hang clean and press

Glutes

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

Peachy

This stretches our inner thighs. 

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

- 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

Glute stretch

- In a forward lunge, rest your back knee on the ground
- Keep your upper body upright if you want more of a hip flexor stretch
- Lean upper body forward if you want more of an inner thigh stretch
- Stretch for 30 seconds per leg

Hip flexor stretch

- 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

- 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

- Use one to balance on the wall
- Use the left hand to grab the left foot & pull it upwards toward the butt
- Pull as much as desired to get a stretch 
- Stretch for 30 seconds each side

W2/D1 Booty & Bi’s

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