Name: Playbook - Michelle Schwartz - W1/D3 Deep core & glutes
Uploaded: 2023-09-21T15:19:23.814Z
Duration: 15 min
Description: W1/D3 Deep core & glutes

Shawni

First workout since giving birth 💪 I feel great and am looking forward to build more on these fundamentals 😊

Marta

First legit “workout” 5 weeks PP and that was perfect! I def felt my core working and it was a nice small burn in the glutes.

Amanda

This workout felt so great! It was just the right level of challenging.

Melissa

I definitely feel like I’m repairing my core from the inside out with these exercises!And the breathing instructions are easily to follow and super helpful 🙌🏻👏🏻

Chelsea

Feeling good, the exercises are easy but make me feel stronger when I finish

Tatiana

This workout continues healing your deep core, and this time we are adding on some bridges and holds. 

The hold turns on your deep core as you press your body parts together. This also can be done with a core ball if you have one. 

IMPORTANT: We are using 360 breathing with every single rep. Inhale, expand your rib cage forward, backward, and sides. Exhale bring all 4 sides in and pelvic floor up to engage core. Perform entire movement in this engaged core position. Then inhale again and release. THIS OCCURS FOR EVERY REP. 

1. Start with 360 breath as your warm up and to make a mind/body connection. 
2. Do 12 reps of glute bridges & 12 reps of reverse lunges

3. CIRCUIT:
Do 10 reps per side of each movement.
Complete the circuit 3x through.

4. 2. Do 12 reps of glute bridges & 12 reps of reverse lunges

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

- Lay on the floor with your legs bent
- inhale relaxing pelvic floor and breathing into rib cage. 
Exhale and tighten core as you push through your heels bringing your hips up 
- Squeezing your glutes and hold for 2 seconds
- Lower back to starting position and inhale

Glute bridge with breath

- Stand with your feet close
- inhale to expand your rib cage
- exhale as you perform the entire movement 
- Step back into a reverse lunge 
- Stand back up to the starting position
* alternate sides

Bodyweight reverse lunges (breath)

IMPORTANT: We are using 360 breathing with every single rep. Inhale, expand your rib cage forward, backward, and sides. Exhale bring all 4 sides in and pelvic floor up to engage core. Perform entire movement in this engaged core position. Then inhale again and release. THIS OCCURS FOR EVERY REP. 

Do 10 reps PER SIDE of each exercise.
Complete the circuit 3x through.

- Breathe in fully expanding your lungs. 
- Exhale as you perform the entire move tightening your core in the front, back and sides of your rib cage. 
- Slide one of your heels out 
- Drag heel back in 
- Inhale expanding rib cage
REPS PER SIDE

Single leg slide out on back (breath)

Bent leg opens (breath)

- 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
- kick one leg out behind you 
- pull leg back to tabletop and repeat other side
REPS PER SIDE

Table top leg kick out (breath)

Early PP breath and core

- 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

W1/D3 Deep core & glutes

C-Section healing with Dr Meghan Krill, Pelvic Health PT

Amorena

This intro video is getting me excited to get started!

I trained since my second trimester of  pregnancy with the app, I felt strong, full of energy and confident that my baby was not in danger.
A week ago I gave birth and today after a few days my abdomen is strong with no residual skin and I am excited to continue with the postpartum plan.
This is an investment I would suggest to every pregnant woman as training with Michelle is professional training with guaranteed results and safety.

Early Postpartum Overview: What to expect

Such a great reminder to breathe deep down in your core.

Courtney

Your guidance is really helpful, thanks for this ❤️

W1/D1 Early postpartum deep core & breath

The side exercise was tough! Great start to movement again!

Teresa

W1/D2 Deep core fundementals

Weirdly I feel my arms from the table top. Great gentle workout, thank you

W1/D4 Deep core, squats, & breath

Loved especially the down dog, missed this position.

This first week has been so good! My ribs are sore, which is so weird but it also feels so good to know I’m getting stronger.

W1/D5 Fundamentals deep core lying & tabletop

Great progression of ab workouts! Loving this program so far!

Every time more challenging, love the progression:)

W2/D1 Early postpartum deep core & breath

Sarah

W2/D2 Deep core & legs

I love the all the core work before the upper body work. It was like muscle memory keeping my core engaged during the upper body part. Great workout!

Jackie

Wow, I can’t feel my arms! I feel a bit more like pre-birth. Thank you for this wonderful workout

W1/D3 Deep core & glutes

Community

More workouts from Michelle Schwartz