Name: Playbook - Michelle Schwartz - W1/D4 Upper body
Uploaded: 2024-01-14T19:49:30.258Z
Duration: 20 min
Description: W1/D4 Upper body

Sari

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

Lower down into a push-up, then row dumbbell back on either side 
Back into push-up. 
PROGRESSION: perform in high plank

Push-up and row on knees

Start in low squat with core engaged and back flat
Push dumbbell out at chest height 
Bring back to chest

Low squat hold + push press

- Engage your bicep at the top 
- opposite arm is at 90 degrees in a bicep hold
- Keep your core tight
REPS PER SIDE
MODIFICATION: sit on a chair or bench

Standing bicep curl + isomeric hold

Push press curl

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Offset stance with legs
Core engaged
Punch dumbbells out in front of you at chest height
Punch dumbbells at an angle to head height.

High to low Dumbbell punches

W1/D4 Upper body

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

Marta

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

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

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/D4 Upper body

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