Name: Playbook - Mia Falcone - Day 1- Lower body- Advanced
Uploaded: 2024-04-19T00:51:00.163Z
Duration: 60 min
Description: Day 1- Lower body- Advanced

This is one of four workouts for the Advanced series.

Cat/cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Adductor rock

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet
- Keep a neutral spine

Bear crawl

Open book

Bridge

Supine hamstring stretch

Reverse lunge

Prenatal warm up - trimester 1

Can do with body weight or goblet squat with dumbbell if more advanced OR barbell if most advanced

Squat

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Walking lunges

Clamshells

Leg extension

Leg curl

Day 1- Lower body- Advanced

So good! Felt so comfortable and safe being pregnant! 🩵

Day 1- Lower body- Advanced

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