Name: Playbook - Michelle Schwartz - W5/D1 Full Body Foundations
Uploaded: 2024-02-15T18:38:22.846Z
Duration: 30 min
Description: W5/D1 Full Body Foundations

Such a great way to get back into the swing of things. I love the instructional part of the first video and really love the video of each exercise but to be able to go at my own pace. Excited to dig into the rest of this program!

Meghan

Fantastic way to get back into working it

Natascha

Courtney

Candice

Loved this workout! Really helped get me back into the swing of things.

Jackie

Janna

Good kickstart back into a weight routine

Kaley

I’m 7w preggers and just got the clearance to workout! This was a great jumpstart workout!

Kaylie

These are foundational moves you will need to perform in REAL LIFE. So will work on these throughout your entire pregnancy. 

In addition, you will learn to breath properly so you can safely workout throughout pregnancy.

PELVIC FLOOR & BREATH CIRCUIT:
12 reps each 2x through

FOUNDATIONS CIRCUIT:
Perform 12 reps of each exercise
Rest 30 seconds before moving to next exercise
Complete the circuit 3 times

Perform 12 reps of each exercise
Complete the circuit 2 times

FUNDAMENTAL breathing core work. 
Inhale, expanding rib cage in all directions 
Exhale, collapsing rib cage together wrapping side ab muscles to belly button and pulling belly button to spin

360 breath

Inhale relaxing pelvic floor and belly. 
Exhale, pulling all 4 points of pelvic floor up and together. 
Inhale to relax and release

Pelvic Floor Activations

Put 360 breathing and pelvic floor movements together. 
Breathe in expanding rib cage front, sides, back, and relaxing pelvic floor 
Breathe out pulling rib cage together and all four points of pelvic floor lift and draw in

Pelvic floor Activation + 360 breath

Pelvic floor + breath

Perform 12 reps of each exercise
Rest 30 seconds before moving to next exercise
Complete the circuit 3 times

- Slowly lower dumbbells with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

- Engage your bicep at the top 
- Keep your core tight

Standing bicep curls

- hold the dumbbell at your chest with back flat and core engaged 
- Push your hips back as you lower down 
- Reach parallel and hold for 2 seconds 
- Press through heels to come back up

Dumbbell squat + pause

- Stand holding a dumbbell in each hand, elbows forward of shoulders
- Press the dumbbells overhead
- Lower the dumbbells

Dumbbell standing shoulder press (elbows forward)

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side
Reps are per leg

Dead bug (12 per side)

- From kneeling position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Modified push ups

Foundation Movements

W5/D1 Full Body Foundations

Excited I have found a safe program to follow throughout my 1st pregnancy!

Keri

1st Trimester Program Overview: what to expect

5 weeks pregnant and this is the exact program I needed! Thank you! From one NASM CPT to another! 🤍🤗💪🏽

I liked it! Is there someplace where we can be led into pregnancy-appropriate stretches for afterwards?

W5/D2 Lower body burner 💥🍑

Josephine

Exactly what I needed! I normally have so much energy for workouts but lately that just hasn’t been the case. This was the perfect way to feel like I pushed myself just enough but still within reasonable limits. Added an extra round since energy levels called for it and felt so nice to feel the blood pumping through the body.

Natasha

Body weight exercise was just what I needed today ❤️

W5/D3 Slow and Steady Bodyweight Movement

Lexlly Rivera

Sonya

W5/D4 Upper Body Strength and Toning

This felt like a great way to end my week! Even with the morning sickness and fatigue 👍🏻

Tori

I'm still new to the app. This was great I'm slowly getting the hang of your workouts work. Thank you so much for creating this app.

W5/D5 Strong Mama Prep (Full body)

Shawni

W6/D1 Lower Body Strength EXPRESS

My cardio isn’t that great so I doubled the time between. Gives me something to work toward!

Christy

W6/D2 HIIT

Just what I needed! Yesterday I was so fatigued that I took a rest day, and I waited until later today to workout because of extreme nausea but I found the perfect window to do it and it felt great 👍🏻

W5/D1 Full Body Foundations

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