Name: Playbook - Mia Falcone - Full Body 1- beginner / intermediate
Uploaded: 2024-04-19T00:51:00.084Z
Duration: 60 min
Description: Full Body 1- beginner / intermediate

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

Marisa

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

- 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

- Position a bar in a rack to about waist height
- With your heels on the ground with your arms fully extended  
- Your body should be straight hanging underneath the bar 
- Flexing the elbow, pull your chest towards the bar, retract your shoulder blades
- Pause at the top then return yourself to starting position

Inverted row

Lateral step up

Dumbbell OH Press

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Full Body 1- beginner / intermediate

Community

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