Name: Playbook - Mackenzie Bishop - W4/D3 Legs on fire - final day!
Uploaded: 2023-03-23T20:24:09.762Z
Duration: 35 min
Description: W4/D3 Legs on fire - final day!

Congratulations on making it to your final day!! 

Repeat the past 4 weeks in any way you’d like to mix it up, so as to maintain your fitness throughout the rest of your pregnancy or head on over to my prenatal gym program & begin there!

- 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

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

- 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

- Keep feet wide and squat as low as possible
- Move more slowly on the way down than the way up

Wide stance sumo squat

- 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

Bodyweight

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/D3 Legs on fire - final day!

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