Name: Playbook - Mackenzie Bishop - W3/D1 Full Body Circuit
Uploaded: 2023-04-05T04:01:33.486Z
Duration: 35 min
Description: W3/D1 Full Body Circuit

- 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 band just above your knees
- 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
- Complete desired reps then repeat on the opposite side

Banded clamshells

- 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

- 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

Chest opener

Warm up

This circuit will contrive of bodyweight exercises only. 

These are designed to strengthen the areas of your core that won’t injure you in pregnancy, while still giving you the strength you need.

- 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

- 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

- 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

- Keep your hand underneath your shoulder while lying sideways on mat
- Either stack feet on top of each other or modify with the bottom leg’s knee down
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core
- Complete 1 Minute on one side then switch and repeat

Side plank hip raises

- Keep your hand underneath your shoulder, and feet stacked on top of each other (or modify with one knee down as seen in the video example)
- Press your hips toward the ceiling to make a straight line from head to toe & imagine belly button pressing forward so as to avoid a hinge in the hips
- Bring the top leg towards your elbow engaging your obliques
- Complete time on one side and then switch sides and repeat

Side plank crunches

- Place your upper back (just below the scapula) on a couch or chair with hands on your hips
- Push through your heel raising your hips 
- As you thrust with your hips lift one leg with the hips and keep it off the ground for the remainder of the reps
- Exhale at the top & engage your glutes and core
- Finish all reps on one side & then repeat on opposite leg

Single leg hip thrust

- 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

Bodyweight

- 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

- 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

W3/D1 Full Body Circuit

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