Name: Playbook - Michelle Schwartz - W1/D5 Total body with foundations
Uploaded: 2024-01-14T19:49:30.263Z
Duration: 25 min
Description: W1/D5 Total body with foundations

Aprine

2 weeks postpartum and this was perfect 👌🏼

Jonna

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

- 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

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

- Push through your heels raising your hips off the ground
- Engage your glutes at the top
- Press the dumbbells up engaging your chest 
- Lower with a slow controlled motion

Dumbbell bridge chest press

- 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

- Stand in a wide toed out stance 
- Hold two dumbbells between your legs in front of you
- Lower into a squat, with arms extended
- Stand up to full extension and curl dumbbells to shoulders

Dumbbell sumo squat + bicep curl

Upper lower split

- 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

W1/D5 Total body with foundations

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

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

Sari

W1/D4 Upper body

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/D5 Total body with foundations

Community

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