Name: Playbook - Mackenzie Bishop - W2/D3 Full Body Tabata
Uploaded: 2023-04-05T04:03:13.331Z
Duration: 40 min
Description: W2/D3 Full Body Tabata

Enjoy this circuit that you will repeat X3!!

This is a fabulous way to have repetition in movement and practice good form throughout even as you get tired!

- 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

- 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

- 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

- 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

- Stand with your feet close
- Step back into a reverse lunge 
- Step back into starting position and drive knee of leg that stepped back up and towards your chest
- Stand back up to the starting position
- Alternate sides

NOTE: if dealing with pelvic pain, perform close stance squats instead where feet are almost touching and you’re simply doing bodyweight squats, don’t split the legs if your pelvis is hurting.

Bodyweight reverse lunges

This stretches our inner thighs. 

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

Adductor Stretch

- 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

Warm up

- Lie down on a mat with shoulders rolled under your slightly
- Bring your hips up engaging your glutes
- Hold hips high while you alternate heel lifts

Heel lift hip thrusts

- 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

- 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

- 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)

Rainbow glute kicks

- Bring your elbows down to the ground 
- Keep your core engaged while knees are resting on the floor the entire time
- Try not to move your hips back and forth 
- Extend one arm then the other into a push up, then go back down, alternate & repeat

Commandos

- Option to place your upper back on the edge of the box or bench or yoga ball instead of lying on the ground
- Bring your hips up engaging your glutes
- Slowly lower hips towards the mat but don’t let them touch the mat
- Pulse back up & repeat

Hip thrusts

Legs on fire!

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

- 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

Quad Stretch

- Standing tall lift Left arm up to the sky and lean to the right.
- Tilt head as you lean.
- Let right arm hang at your side
- Exhale and breath further into the stretch
- Alternate sides after 30 seconds

W2/D3 Full Body Tabata

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