Name: Playbook - Michelle Schwartz - W1/D1 Lower body band and bodyweight
Uploaded: 2024-01-14T19:49:30.240Z
Duration: 30 min
Description: W1/D1 Lower body band and bodyweight

Thank you for these workouts. I've always felt safe and confident moving my body again post partum

Mike

Amorena

Marta

Great workout, I definitely felt a burn! Took me about 35minutes.

Shannon

Nancy

Pavli

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

- start in tabletop position
- Breathe in fully expanding your lungs with your chest up and shoulders back
- Exhale tightening your core in the front, back and sides of your rib cage pulling your spin upward

Cat-Cow (breath work)

Start by performing a regular squat 
Shift left foot wide into a sumo stance and perform a wide squat
Back to regular than to right side sumo squat. 

Switch half way through time

In and out squats

Arms extended over head and one foot backward 
Drive back knee toward chest, crunching in arms. 
Switch half way through time

Lunge + knee drive

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
1 set left, 1 set right

Bodyweight reverse lunges

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up
REPS PER SIDE

Glute bridge marches

Lower body bodyweight circuit

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- lying on your side with band around your thighs raise your top leg straight up
- Lower it down to the side
REPS PER SIDE

Lying banded lateral leg raises

Start standing with band above knees. 
Kick one leg backwards while keeping balanced 
REPS PER SIDE

Standing kickbacks (band)

Banded lower body circuit

W1/D1 Lower body band and bodyweight

W1/D1 Advanced PP Program Overview: what to expect

Short and sweet, just what I need with baby being fussy all day 😅

Sara

W1/D1 Fitness Test: Ready to try HIIT or Running Postpartum?

Aprine

I really like how this setup is different then the typical HIIT workout. It makes it seem faster.

Love the setup of this! Even if the tricep dips totally kill me! 🤓

Sheryl

W1/D2 No impact HIIT

Nice burn! Loved how progressive it became

Teresa

Taking a 2 week break in between your pp programs are showing🥵

Sarah

W1/D3 Deep core progression

Sari

W1/D4 Upper body

2 weeks postpartum and this was perfect 👌🏼

Jonna

W1/D5 Total body with foundations

I really like the intentionality of this workout. I feel like my deep core was definitely challenged and strengthened.

W1/D6 Core fundamentals and stretching

I am sweaty but feeling accomplished after that!

Mrehan Elshehawy

W2/D1 Deep core and cardio blast

I’m 10 weeks pp so Added some weights and it was great!

W2/D2 Lower body & booty

W2/D3 Moves for Motherhood

This different structure really made the time go by fast! I am so sweaty 🥵

W2/D4 Tabata HIIT

W2/D5 Upper Body and Core

W3/D1 Tabata HIIT

This format really helped me work on my form. I like it a lot!

I loved this!!! Transition between moderate and hard exercises makes you kind of rest but still feel your muscles are working at the same time

W3/D2 Full Body Build Up

Chelsea

W3/D3 Upper Body Strength + Core

W3/D4 Bodyweight HIIT

Jessica

W3/D5 Tired Mama Lower Body

W3/D6 Rest day stretch and walk

Estefani

This was so good. Used a higher set of weights than I normally do 🥵 Definitely feel stronger from these workouts 🙌🏻

W4/D1 Full Body Lift - Strong Mom

I really enjoyed this one. Gave me a good challenge! Was able to finish 4 rounds of each 🎉

Kayla

That was a challenge! I am so sweaty 🥵

W4/D2 AMRAP (HIIT)

I really liked the structure of this workout! The pelvic floor activation was very helpful for preparing me for the lifting portion.

W4/D3 Lower Body Lift

W4/D4 HIIT

W4/D5 Upper Body

Azeza

W5/D1 Full Body, Core focus

W5/D2 HIIT

I really like the short warmup and cool-down videos because I’m terrible at those parts of a workout so I like how they are so short and effective.

W5/D3 Upper Body Supersets

W5/D4 HIIT

The tri-set structure helped me get through this workout because it was different enough to distract my mind.

Don’t underestimate this exercise .. I tried to do it at the end of an exhausted day and I couldn’t even continue the first circle 😪 you will need lots of power for it

W1/D1 Lower body band and bodyweight

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