Name: Playbook - Michelle Schwartz - W2/D3 Core Healing & Arms Double Circuit
Uploaded: 2023-09-21T15:19:23.831Z
Duration: 30 min
Description: W2/D3 Core Healing & Arms Double Circuit

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

Shawni

Wow, I can’t feel my arms! I feel a bit more like pre-birth. Thank you for this wonderful workout

Marta

Sarah

It felt so good to pick up weights again!

Nice arm circuit. My shoulders feel a lot looser. Don’t think I’ve used/stretched some of those muscles since before baby :)

Lillian Santa-Donato

This workout includes a core healing breath circuit and an arm circuit. The circuit includes arm work without straining the core. 

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. 

Early PP Breath Circuit:
Perform 12 reps each exercise
1 set each
3 times through

Arm circuit:
Do 12 reps each
1 set each.
3 times through the circuit.

12 reps each
3 times 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

- 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

- 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

- 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

Bent leg opens (breath)

Early PP breath and core

Perform 12 reps each
Complete the circuit 3 times through.
Rest 60 seconds between rounds of the circuit

Start in a seated position with arms extended at sides
Bring dumbbells to shoulder height while keeping elbows steady

Seated bicep curl

- Start with your palms facing you
- Press the dumbbells above you 
- Rotating your wrists as you go up 
- Reach full extension and reverse the motion as you come down
- Keep rib cage pinned down throughout

Seated arnold press

- start on hands and knees 
- bending at elbow, drive one forearm back toward hip 
- slowly return to start 
REPS PER SIDE

Table top tricep kick back RIGHT

Table top tricep kick back LEFT

Start in a kneeling position
With palms facing away from you, bring arms wide and up above your head in a arc. 
Control the weight on the way up and the way down

Kneeling windmill raise

Early PP Arms

W2/D3 Core Healing & Arms Double Circuit

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.

Courtney

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

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

Loved especially the down dog, missed this position.

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.

W2/D3 Core Healing & Arms Double Circuit

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