Name: Playbook - Mackenzie Bishop - W4/D1 Bodyweight Tabata
Uploaded: 2023-04-05T04:02:08.717Z
Duration: 35 min
Description: W4/D1 Bodyweight Tabata

- Start in all fours on a mat
- Extend your opposite foot and opposite hand and maintain your balance
- Repeat on the other side

Tabletop bird dogs

- Start with feet far apart and hinge forward at the waist
- As you hinge then drop your butt into a low wide squat and lift the torso up
- Drop the torso as you stand and bring the butt back up
- Repeat

Hinge squat hip openers

Chest opener

- Stand with legs far apart and hinge at the waist
- Reach one arm down to the ground or onto something higher than your feet like a block
- Open the other arm up towards the sky opening the chest and torso, head follows the arm that goes upward

Torso opener

- Use a band, mobility stick, jump rope, etc. and hold it with a tight grip
- Start with arms straight overhead and slowly start lowering your arms behind your head as you bend your elbows
- Stop when your elbows are bent at a 90 degree angle and you feel the stretch opening your chest
- Your shoulder blades should pinch when you are at the bottom of your stretch

Mobility Chest & Bi Opener

Mobility Shoulder / Lat opener

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

Cat camel

Warm up

-Place foot up onto a chair and push through your heel to stand up
- Bring the other leg up
- Step down and repeat
- Work both sides

Lateral step ups

- Start a few inches away from the couch, bench or chair
- Place first foot up on couch and press through your heel to bring the second foot up on top of the couch keeping your knees slightly bent at the top
- Never fully stand and straighten your legs (this maintains tension on the quads)
- Lean forward slightly as you step up
- To avoid injury make sure you have stable footing!
- Bring first foot down, then second foot and repeat on opposite side
- Rest for 60 seconds once 6 sets are completed and move onto the next exercise

Couch step ups

- 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

- 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

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

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

W4/D1 Bodyweight Tabata

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