Name: Playbook - Michelle Schwartz - W3/D4 full body and cardio
Uploaded: 2023-09-21T15:19:23.856Z
Duration: 30 min
Description: W3/D4 full body and cardio

You’ll need a resistance band for this workout. 

And still work 2-step breathing. We’re moving on from this core engagement soon so soak it in.

You’ll do Circuit training then a speed walk.

- Keep your back straight and knee close to the floor
- Move your knee forward and backward with your opposite hand 
- Repeat on the other side

Bear crawl single steps alternating

Start in high plank position 
Step feet to the outside of your hands
Release hands from the ground with your chest proud and back flat 
Walk feet back to high plank

Walkout sprawls

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

Side plank on knees left

Side plank on knees right

Start with band above knees 
Squat down and step to side of mat remaining low. Step toward opposite side of the mat

Banded lateral walks

Start in lunge position
Lower down to 90 degree angle in both knees
As you drive up, kick back heel toward ceiling engaging glutes. 
TIME PER SIDE

Static lunge + kick back (30 sec each side)

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

Standing high knee (banded)

Full body early PP band

Walk on a treadmill or outside 
SUBSTITUTE: bike or swimming

Speed Walk

W3/D4 full body and cardio

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 ❤️

Marta

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/D4 full body and cardio

More workouts from Michelle Schwartz