Name: Playbook - Michelle Schwartz - W2/D4 Full Body low impact
Uploaded: 2023-09-21T15:19:23.835Z
Duration: 20 min
Description: W2/D4 Full Body low impact

Love this workout! Feeling so accomplished!

Jackie

Thank you for this, I feel my core getting stronger every week

Marta

Great workout! This one made me feel a bit back to my "normal" self.

This one was tough 💪 but really enjoyed it .. however I couldn’t complete four rounds for the press fly did only two rounds for it

Mrehan Elshehawy

This workout is designed to work your full body with as minimal impact as possible. The positions are specifically chosen to put as little pressure on your core as possible, and the core circuit is using breath and healing movements. 

As you've seen in the past, 

Full Body Circuit:
Do 10 reps per exercise
Complete the circuit 4x

Core Circuit:
Do 10 reps each
Complete the circuit 2x

Do 10 reps per exercise
Complete the circuit 4x

Inhale expanding rib cage, exhale zipping abs up. Keep them engaged throughout entire rep. 
- Begin with feet wide and toes slightly pointed out
- Press hips back and lower down until knees are 90 degrees

Sumo squats (bodyweight + breath)

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

Seated bicep curl

- Inhale, expanding rib cage forward, sides and backward 
- Exhale and tighten core zipping up your abs
- Slowly lower chest toward ground, with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Bodyweight Romanian deadlifts (breath)

Start on hands and knees and dumbbell under one hand
Draw dumbbell backward toward hip, elbow past rib cage 
Lower down with control

Table top dumbbell rows RIGHT

Table top dumbbell rows LEFT

Start standing tall. Inhale expanding rib cage, exhale zipping abs up front, sides, and back. Keep engaged throughout entire movement. 
Step one leg out wide sitting back into a squat. Knee stats stacked over ankle and feet north pointed forward. Return to standing. 
REPS PER SIDE

Lateral lunge (breath)

Start lying on your back and dumbbells over your chest 
Bend at your elbow to bring dumbbells  to your chest.
Press to full extension 
Open up your arms wide with only a slight bend in your elbow
Close the dumbbells together over your chest

Dumbbell Lying press to fly

Early PP Full Body

- Start on your hands and knees 
- Breathe in fully expanding your lungs. 
- Exhale tightening your core in the front, back and sides of your rib cage as you elevate one arm and the opposite leg
- bring back to neutral and inhale.
REPS PER SIDE

Bird dog (breath)

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)

- 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 
- Lift leg toward ceiling 
- Lower leg and bring back to start
- Alternate sides with the desired rep range total between both sides.

Heel kick out + leg raise on back (breath work)

Core Healing

W2/D4 Full Body low impact

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

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

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.

W1/D5 Fundamentals deep core lying & tabletop

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!

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

W2/D4 Full Body low impact

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