Name: Playbook - Michelle Schwartz - W3/D1 Full body supersets
Uploaded: 2023-09-21T15:19:23.845Z
Duration: 30 min
Description: W3/D1 Full body supersets

Marta

I really enjoy the super sets, looking forward to more intensity!

Jackie

Biceps curl to press was a little bit tough for me so I did 10 reps only in set 1 and 8 reps in set 2 🥵

Mrehan Elshehawy

2-step breathing is used in this workout. 
You’ll inhale when you’re at rest between reps, then exhale in two bursts during the movement. 

Core circuit
Leg circuit
Arm circuit

Start lying on your back with your knees bent and feet on the ground. 
Inhale breathing into your rib cage expanding front, back, and sides. 
Exhale as you tilt your pelvis and hips upward toward the ceiling. Think of tucking your hips under. 
Hold for 2 seconds and repeat.

Lying Pelvic tilts

- Breathe in fully expanding your lungs. 
- Exhale tightening your core in the front, back and sides of your rib cage. 
- Keep breathing between moves but keep core tight throughout ENTIRE set
- With bent legs, kick out an slower one leg to the just above the ground. 
- Lift back up and bring back to bent leg. 
REPS PER SIDE

Bent leg kick outs alternating

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Crunch in both your elbow and your knee
- Press hand into knee for 2 seconds
- release back to table top
REPS PER SIDE

Bird dog knee holds

Core superset - kick out & bird dog hold

Start with elbow, forearm, knee, and foot on floor. 
Raise hip toward the ceiling
Hold for time

Side plank on knees (30 secs each side)

The focus is correct alignment (flat back and engaged core) throughout each movement.

- Inhale, expanding rib cage forward, sides and backward 
- Exhale and tighten core zipping up your abs
- Sit back and down into a squat
- return to stand and inhale

Bodyweight squats (breath)

- 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)

Early PP legs superset

Side plank on knees

- Engage your bicep at the top 
- Keep your core tight
- press overhead keeping ears over shoulders over hips

Standing bicep curls to press

- Start with one hand and knee on the bench, and one hand with a dumbbell and foot on the ground. 
- Pull dumbbell to lower rib cage/hip, squeezing your back muscles at the top.
- Lower down with control

Bench Dumbbell Single Arm Row (12 each side)

Early PP arms superset

W3/D1 Full body supersets

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

W3/D1 Full body supersets

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