Name: Playbook - Michelle Schwartz - W3/D2 Timed deep core
Uploaded: 2023-09-21T15:19:23.849Z
Duration: 22 min
Description: W3/D2 Timed deep core

Marta

- 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

Bird dog knee holds

- Start on your hands and knees 
- Tighten your core in the front, back and sides of your rib cage throughout entire set
- Elevate one arm and the opposite leg
- bring back to neutral and alternate sides 
- Complete desired reps total (20 reps = 10 per side)

Bird dog

- 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
- Hover both knees 2 inches above the ground 
- Release back to knees and inhale

Table top 5 second hovers

- 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

Tabletop timed core

Start with resistance band around feet. 
Drive one knee up to 90 degrees 
Return to standing

REPS PER SIDE

Standing high knee (banded)

Arms extended over head and one foot backward 
Drive back knee toward chest, crunching in arms. 
REPS PER SIDE

Lunge + knee drive

Standing timed core

W3/D2 Timed deep core

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!

Jackie

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

W3/D2 Timed deep core

Community

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