Name: Playbook - Michelle Schwartz - W30/D4 Foundational Exercises
Uploaded: 2023-05-20T21:02:44.790Z
Duration: 45 min
Description: W30/D4 Foundational Exercises

Kristyn

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

Vanessa 

Khushi

Awesome! I just did one minute of each exercise twice through :)

Teresa

The exercises you will perform in this workout are foundational for movement you perform in daily life. With this workout, you'll be gaining strength and proper form for performing those movements! 
 
Work for 30 seconds. 
Rest for 20 seconds
Complete the circuit 4x

Work for 30 seconds. 
Rest for 20 seconds
Complete the circuit 4x

- Engage your bicep at the top 
- opposite arm is at 90 degrees in a bicep hold
- Keep your core tight

Standing bicep curl + isomeric hold (SPLIT TIME)

- Hold the dumbbell by your side
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up

Dumbbell suitcase squats RIGHT

Dumbbell suitcase squats LEFT

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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

- Engage your biceps and core 
- Rick the dumbbells from left to right while keeping core tight.

Seated bicep isomeric hold rock

- 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

- Keep the dumbbell between your lefs and chest up 
- Push your hips back as you lower down 
- Reach parallel with your thighs and come back up
-Hinge hips backward into a deadlift. 
-Reach parallel with your back then press through heels and squeeze glutes to stand tall.

Dumbbell squat to deadlift

Foundational Circuit

W30/D4 Foundational Exercises

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!

Courtney

Chelsea

Tutorial: relax pelvic floor for birth prep

Loved the layout of this workout! Feeling strong 💪🏻

Kristin

W28/D1 Lower body strength

Just what I needed to kickstart my day 😁

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

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

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

W29/D1 Lower Body Strength Super Sets

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.

W30/D2 HIIT

W30/D3 Upper Body Superset

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!

W30/D4 Foundational Exercises

Community

More workouts from Michelle Schwartz