Name: Playbook - Mia Falcone - Full Body- beginner/intermediate
Uploaded: 2024-04-19T00:51:00.102Z
Duration: 60 min
Description: Full Body- beginner/intermediate

Cat/cow

Wide child’s pose

Quadruped extension/rotation

- 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

Half kneeling hip flexor stretch

Clamshell

Band pull apart

Body weight squat

Prenatal warm up- trimester 2

- 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

Split squat

- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Lateral raise

Tall kneeling pallof press

Mountain climber

Full Body- beginner/intermediate

Full body 2- beginner/intermediate

Full body 3- beginner/intermediate

Day 1- Lower Body- Advanced

Day 2- Upper Body- Advanced

Day 3- Full Body- Advanced

Day 4- Full Body- Advanced

Full Body- beginner/intermediate

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