Name: Playbook - Mia Falcone - Day 2- Upper Body- Advanced
Uploaded: 2024-04-19T00:51:00.245Z
Duration: 60 min
Description: Day 2- Upper 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

Push ups

Pull up

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell single arm row

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Cable tricep extension

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

Day 2- Upper Body- Advanced

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

Day 2- Upper Body- Advanced

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