Name: Playbook - Michelle Schwartz - W1/D5 Fundamentals deep core lying & tabletop
Uploaded: 2023-09-21T15:19:23.821Z
Duration: 20 min
Description: W1/D5 Fundamentals deep core lying & tabletop

Courtney

Loved especially the down dog, missed this position.

Marta

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.

Going back to the basics with the circuit 1: engaging your deep core, learning pelvic floor activations, combining the two. You'll also perform a lying core circuit and some table top exercises. Three different positions: seated, lying, and table top to build strength in different positions. 
 

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. 

Start with Breath circuit:
Do 12 reps for each exercise.
Complete the circuit 2x through.

Then complete 1 set of cat cow and 1 set of down dog core.

Circuit 2: Lying deep core
Do 10 reps each exercises
Complete the circuit 3x.

Start with Breath circuit:
Do 12 reps for each exercise.
Complete the circuit 2x through.

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.

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

Start lying on your back with your knees bent and feet on the ground. 
Inhale breathing into your rib cage expanding front, back, and sides. 
Exhale as you tilt your pelvis and hips upward toward the ceiling. Think of tucking your hips under. 
Hold for 2 seconds and repeat.

Lying Pelvic tilts

Pelvic floor + 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 on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Return to tabletop and inhale.

Downdog core (breath)

Circuit 2: Lying deep core
Do 10 reps each exercises
Complete the circuit 3x.

- 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)

- Start lying on back with one leg crossed over the other
- Crunch up place hand on crossed knee
- Pause and hold for 2 seconds before releasing
- Complete desired reps then switch to the other side

Lying cross leg crunch press and hold

Lying single leg ground touch

Early PP breath and core lying

W1/D5 Fundamentals deep core lying & tabletop

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.

Melissa

Early Postpartum Overview: What to expect

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

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

Shawni

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

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

W1/D3 Deep core & glutes

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

W1/D4 Deep core, squats, & breath

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/D5 Fundamentals deep core lying & tabletop

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