Name: Playbook - Michelle Schwartz - W2/D3 Moves for Motherhood
Uploaded: 2024-01-14T19:49:30.281Z
Duration: 45 min
Description: W2/D3 Moves for Motherhood

Teresa

These exercises will help you perform the daily activities of motherhood. Picking  your baby up from the ground, carrying a carseat, carrying them around the house, proper posture while breastfeeding, etc. 

TWO CIRCUITS: 
Perform 2 set of 30 seconds of the exercise
Rest 30 seconds between sets 
Complete each circuit 2 times through.

Perform 2 set of 30 seconds of the exercise
Rest 30 seconds between sets 
Complete each circuit 2 times through.

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Begin with dumbbell in each hand and feet hip width
- SLOWY Lower dumbbells to shin height in 4 seconds, press hips back while keeping a slightly bent knee
- Stand straight back up standing tall and squeezing glutes.

Dumbbell deadlifts tempo

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

Moves for Motherhood Circuit 1

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

- Begin with a dumbbell in both hands and palms facing up
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended
- Turn palms in to face each other and perform another curl.

Dumbbell bicep curl to hammer curl

- 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)

Moves for Motherhood Circuit 2

W2/D3 Moves for Motherhood

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

Taking a 2 week break in between your pp programs are showing🥵

Sarah

W1/D3 Deep core progression

Sari

W1/D4 Upper body

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.

W2/D3 Moves for Motherhood

Community

More workouts from Michelle Schwartz