Name: Playbook - Michelle Schwartz - W5/D5 Strong Mama Prep (Full body)
Uploaded: 2023-04-27T00:25:32.309Z
Duration: 25 min
Description: W5/D5 Strong Mama Prep (Full body)

This felt like a great way to end my week! Even with the morning sickness and fatigue 👍🏻

Tori

Lexlly Rivera

I'm still new to the app. This was great I'm slowly getting the hang of your workouts work. Thank you so much for creating this app.

Natascha

This workout is designed with exercises you will encounter during motherhood. Picking your baby up from the ground (deadlifts and squats), pressing your baby into airplane (overhead presses), holding your baby all day (bicep curls), and more. 
We are PREPPING to be strong moms. 

CIRCUIT TIMING:
Do 30 seconds of work ( = 1 set)
Rest 30 seconds between each set
Complete 2 sets in a row of each exercise
Complete the circuit 2x through.

CIRCUIT TIMING:
Do 30 seconds of work ( = 1 set)
Rest 30 seconds between each set
Complete 2 sets in a row of each exercise
Complete the circuit 2x through.

- Keep your chest up holding a dumbbell at your side
- Step forward and bring your back knee down until both legs are at about 90 degrees
- Step forward and repeat with the opposite leg
-split time between sides

Dumbbell single side walking lunges

- Engage your bicep at the top 
- Keep your core tight
- press overhead keeping ears over shoulders over hips

Standing bicep curls to press

WIDEN STANCE AS NEEDED 
- Slowly lower dumbbells with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Start with dumbbell at one hip in a squatted position 
Drive dumbbell diagonally over head while TURNING entire body to keep shoulders and hips in line with each other. 
REPS PER SIDE

Dumbbell Squat to diagonal press

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back up
Widen stance for belly

Dumbbell squats

Motherhood prep

W5/D5 Strong Mama Prep (Full body)

Excited I have found a safe program to follow throughout my 1st pregnancy!

Keri

1st Trimester Program Overview: what to expect

Such a great way to get back into the swing of things. I love the instructional part of the first video and really love the video of each exercise but to be able to go at my own pace. Excited to dig into the rest of this program!

Meghan

Fantastic way to get back into working it

Courtney

W5/D1 Full Body Foundations

5 weeks pregnant and this is the exact program I needed! Thank you! From one NASM CPT to another! 🤍🤗💪🏽

I liked it! Is there someplace where we can be led into pregnancy-appropriate stretches for afterwards?

Kaylie

W5/D2 Lower body burner 💥🍑

Josephine

Exactly what I needed! I normally have so much energy for workouts but lately that just hasn’t been the case. This was the perfect way to feel like I pushed myself just enough but still within reasonable limits. Added an extra round since energy levels called for it and felt so nice to feel the blood pumping through the body.

Natasha

Body weight exercise was just what I needed today ❤️

W5/D3 Slow and Steady Bodyweight Movement

Sonya

W5/D4 Upper Body Strength and Toning

Shawni

W6/D1 Lower Body Strength EXPRESS

My cardio isn’t that great so I doubled the time between. Gives me something to work toward!

Christy

W6/D2 HIIT

Just what I needed! Yesterday I was so fatigued that I took a rest day, and I waited until later today to workout because of extreme nausea but I found the perfect window to do it and it felt great 👍🏻

W5/D5 Strong Mama Prep (Full body)

Community

More workouts from Michelle Schwartz