Name: Playbook - Michelle Schwartz - Day 1 - Fundamentals and position variety
Uploaded: 2023-03-01T01:58:11.650Z
Duration: 10 min
Description: Day 1 - Fundamentals and position variety

I’m so excited for this 10 day challenge!

Sheryl

During this 10-minute challenge, you'll learn the fundamentals of 360 breathing along with pelvic floor activations. You'll then use this technique throughout all of your prenatal exercises and we put it to use in a 5-exercise circuit. 

TIMING: 
Do 30 seconds of each movement, rest for a minimum of 10 seconds before switching to the next movement.
Complete the circuit 3x through.

Applying breathing to exercises

Do 30 seconds of each movement, rest for a minimum of 10 seconds before switching to the next movement.
Complete the circuit 3x through.

Start with your shoulder stacked over your elbow and knee on the ground. 
As you EXHALE, lift your pelvic floor and engage your core as you lift up onto your knee and drive your top knee toward the ceiling. 
Inhale and relax your pelvic floor as you lower down and reset.

Side Plank on Knees + Clamshell (30 sec. each side)

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling as you EXHALE
- Keep your core engaged to avoid arching through your lower back
-INHALE to reset between reps

Reverse table top - prenatal

- Start on your hands and knees 
- Inhale expanding your ribs front, sides, and back
- EXHALE tighten your core in the front, back and sides of your rib cage and LIFT your pelvic floor
- Hover both knees 2 inches above the ground 
- Release back to knees and inhale

Table top 5 second hovers - prenatal

Start on your knees with your shoulders stacked over your hips and knees. 
Inhale as you send your butt onto your heels by bending your knees and hips and keeping your torso upright. 
EXHALE as you drive your hips forward to starting position

Heel lean back core engagement

Inhale and release pelvic floor 
Exhale and drive one knee up to hip height and press down with your hands to create tension in your abs. Engage your core and lift your pelvic floor.

High knee Press and Hold - prental

Prenatal Fundamentals Variety Circuit

Day 1 - Fundamentals and position variety

Day 0: INTRODUCING the 10 Day Prenatal Core Challenge!

Would love an idea of how long we’ll be holding a pose or a verbal countdown or encouragement like “15 more seconds” to help my mental state when it feels really hard and I want to give up bc I don’t know how long I’m holding for

Jessica

Day 2 - Follow along 10 minute prenatal core foundations

Day 3 - obliques and low abs

Jansen Contino

This is an amazing core workout for the almost 3rd trimester mama to be! Grateful I found you!

Andrea

Day 4 - follow along incline prenatal abs

Love this! Really enjoyed the debrief on pelvic floor/stability at the beginning. I found the follow on videos very relaxing and helpful to core breathing. Thank you!

Day 1 - Fundamentals and position variety

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