Name: Playbook - Michelle Schwartz - W1/D3 Deep core progression
Uploaded: 2024-01-14T19:49:30.252Z
Duration: 20 min
Description: W1/D3 Deep core progression

Marta

Nice burn! Loved how progressive it became

Teresa

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

Sarah

I have never enjoyed ab workouts but this one was kind of fun. I had to modify moved a few times but I feel accomplished!

There is no sound on the app. It would also be helpful to know when to exhale and inhale on the movements during the workout

Megan Berg

- 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

- Start with legs hovering a few inches off the ground 
- 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
IF THIS IS TOO ADVANCED, KEEP KNEES BENT ST 90 DEGREES like the DB dead bugs

Dead bug low hover

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

Dead bug (dumbbell)

Dead bug circuit

- 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

- 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
- Hover both knees 2 inches above the ground 
- Release back to knees and inhale
REPS PER SIDE

Table top 5 second hovers

Hover knees off the ground and tap opposite knee with your opposite hand

Table top hovers + opp knee touch

Table top circuit

-Sit on your butt with your hands firmly on the ground behind you 
-inhale real Joel if floor and breathing into your rib cage. 
Exhale and extend your body into a reverse plank position
-Hold for 2 seconds and release.

Mobility - reverse plank

Start with elbow, forearm, knee, and foot on floor. 
Raise hip toward the ceiling
Hold for time

Side plank on knees right

Side plank on knees left

- Keep your hand underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Lower your hip to the floor and lift back up engaging your core

Side plank hip raises right

Side plank hip raises left

Side plank circuit

W1/D3 Deep core progression

W1/D1 Advanced PP Program Overview: what to expect

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

Sara

Amorena

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

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

Mike

W1/D1 Lower body band and bodyweight

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

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/D3 Deep core progression

Community

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