Name: Playbook - Michelle Schwartz - W29/D1 Lower Body Strength Super Sets
Uploaded: 2023-05-16T01:04:51.265Z
Duration: 45 min
Description: W29/D1 Lower Body Strength Super Sets

That banded circuit at the end tho… whew!! 🥵🥵🔥

Courtney

Those banded exercises at the end put the icing on top 😮‍💨 great workout!

Kristin

Khushi

Kryzia

This was tough but I love a good lower body burn. Really enjoyed the band workout at the end 🔥

Chelsea

Super set circuits! These are broken down in 2 exercises per body part to really burn out each muscle group. 

12 reps each exercise
2x through each circuit
Rest as needed

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

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall 
REPS PER SIDE

Staggered Romanian deadlift RIGHT

Start with your feet offset - one foot under you, the other foot as a kickstand to the side and slightly behind 
Hinge at the hips with back flat and a slight bend in knees.
Press heel under you into floor and squeeze glutes to stand tall

Staggered Romanian deadlift LEFT

-Start in table top position with a dumbbell in one knee crease
-drive the weight leg’s heel toward the ceiling squeezing the glutes 
-lower back to start with control

Dumbbell tabletop Bent leg raise RIGHT

Dumbbell tabletop Bent leg raise LEFT

Glute Super Set

Start with dumbbells at your sides, feet hip width apart and one leg behind. 
Lower down into a 90 degrees in both knees
Drive up to standing

Dumbbell stationary lunge RIGHT

Dumbbell stationary lunge LEFT

- Place your feet hip-width apart, and dumbbells at your sides
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Dumbbell lateral lunge RIGHT

Dumbbell lateral lunge LEFT

Lunge Super Set

- 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 
- Lower into a squat and pulse for time or reps
-

Dumbbell Sumo squat pulses

Squat Super Set

- lying on your side with band around your thighs raise your top leg straight up
- Lower it down to the side

Lying banded lateral leg raises RIGHT

Lying banded lateral leg raises LEFT

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells RIGHT

Banded clamshells LEFT

Banded Super Set

W29/D1 Lower Body Strength Super Sets

Very informative. I know I’m going to love this program

Cami

3rd Trimester Program Overview: what to expect

MUST WATCH - Tutorials for safely & correctly exercising

Labor is getting more real now!! Super helpful!

Tutorial: relax pelvic floor for birth prep

Loved the layout of this workout! Feeling strong 💪🏻

W28/D1 Lower body strength

Just what I needed to kickstart my day 😁

Teresa

Pamela

W28/D2 Tabata low-impact

W28/D3 Full body Superset

I was SO unmotivated today. I did it anyway because I know my body always thanks me after I moved. I took it at a slower pace today, just one of those days, but I’m glad I did it ❤️

W28/D4 Upper body & core

Sheryl

W28/D5 Exercises for Motherhood

W28/D7 Week 28 Mindset & Affirmation

Oh Lordy I’m sweatin’!! So glad I pushed myself to do 4 rounds, feeling super strong and proud! 🙌🏻🔥

W29/D2 DOUBLE TRIPLE HIIT

W29/D3 Chest & Tri's + Back & Bi's

You feel so strong after a good workout! Great one!

Sarah

W29/D4 Full Body Foundations

Hard to say cause I love all these workouts but this might be my fav!! 🔥

W29/D5 Cardio & Core

30 weeks and this was perfect! Make sure you don’t try to do too much and get a light weight! 😩 I had to go down on RD 2.

Brad

W29/D6 FOLLOW ALONG - 20 minute HIIT

W30/D1 Lower Body Strength

W30/D1 Week 30 Mindset & Affirmation

Fun workout! I had to modify the side plank dips to on my knees on the floor. Felt great!

I could not execute incline side plank hip raises. Tried an alternative on the floor but could not manage neither. Overall it was a great exercise.

Vanessa 

W30/D2 HIIT

W30/D3 Upper Body Superset

Kristyn

Glad I managed to complete this exercise after more than a week without exercising. Strong mammas in the making 💪

W30/D4 Foundational Exercises

A little intense. I didn’t finish the 4 reps, but overall a great workout!

Ingrid

W30/D5 Walk & Exercise Intervals

Great workout. Feeling so good. Got the endorphins.

W31/D1  Full Body HIIT

Great burn 🔥🔥🔥 I’m getting stronger and I love it! Owe it all to this program 🙌🏻

W31/D2 Lower body burner 🍑💥

W31/D3 Full Body Strength for Motherhood

W31/D4 HIIT

Excellent! Exactly what my body needed at 31 weeks. The stretches were perfect for the way my body is transforming during pregnancy. Will save this and use it regularly!

Naomi Atkinson

W31/D5 14-minute 3rd tri stretch: side body & low back focus

W32/D1 Full Body Strength

W32/D2 Labor Prep HIIT

Nice lift! Liked the resistance exercises at the end to finish it off.

Another great lower body workout 👏🏻 LOVE the combo of weights and band - my booty was really feeling it by the end!

W32/D3 Lower Body

W32/D4 Intervals of Cardio & Strength

W32/D5 Upper Body & core

Shawni

W33/D1 HIIT

Challenging! Not sure if the warm up and cool down vids were supposed to be the same

W33/D2 Lower Body Lift

Some of the exercises are difficult for a pregnant woman..

Sonia

W33/D3 Quick HIIT

W33/D4 Upper Body Light Lift

W33/D5 Full Body Pyramid

Definitely need this taper week. Feels good!

W34/D1 Lower Body Lift (Taper week)

These are some of the best workouts I’ve been getting during this pregnancy! Feeling so good, thank you!

W34/D2 HIIT (Taper Week)

W34/D3 Full Body (Taper week)

W34/D4 20 minute HIIT and Stretching Workout (Taper Week)

Great upper body workout! Love the breath work at the end too, I feel like I’m getting so much better at relaxing my pelvic floor w these exercises!

W29/D1 Lower Body Strength Super Sets

Community

More workouts from Michelle Schwartz