Name: Playbook - Michelle Schwartz - W4/D2 Lower body + core finisher
Uploaded: 2023-09-21T15:19:23.870Z
Duration: 45 min
Description: W4/D2 Lower body + core finisher

Teresa

Sarah

Take these movements VERY slow and controlled. Use very light weight as you are still starting to repair your core and build your strength back up. We are focusing on form and the actual movement rather than going heavy and pushing ourselves. 

TIMING:
40 seconds of work 
Rest for 25 seconds between exercises
Complete the circuit 2x through

Core finisher - 3 exercises 10 reps each

WIDEN STANCE AS NEEDED 
- Slowly lower dumbbells with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Begin in low squat position holding feet
Hinge at knee bringing hips and butt to the sky
Reverse to bring hips down to low squat

Frog squats

- 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

Stay light on your toes switching front foot for 6-8 times
Bring your knee back to 90 degrees with back flat and chest proud 
Reverse lunge on the other side

Shuffle + 2 reverse lunges

- 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

-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

- Lay on the floor with your legs bent, band above your knees
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Banded Glute bridge

Lower Body

- Sit on the floor with your knees bent and hands behind you with fingers facing away from your body
- Press into your hands and feet to reach your hips toward the ceiling
- Keep your core engaged to avoid arching through your lower back

Mobility - reverse table top

Start in a seated position with your back flat
Inhale to expand your rib cage, on the exhale tighten core and drag heel toward you. 
Push heel back to full extension and inhale 
REPS EACH SIDE

Seated heel drags (breath) (each side)

- Breathe in fully expanding your lungs. 
- Exhale as you perform the entire move tightening your core in the front, back and sides of your rib cage. 
- Slide one of your heels out 
- Drag heel back in 
- Inhale expanding rib cage
- Alternate sides with the desired rep range total between both sides.

Single leg slide out on back (Each side)

W4/D2 Lower body + core finisher

C-Section healing with Dr Meghan Krill, Pelvic Health PT

Angela

Amorena

This intro video is getting me excited to get started!

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

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The side exercise was tough! Great start to movement again!

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

Zuzana

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

W2/D3 Core Healing & Arms Double Circuit

Love this workout! Feeling so accomplished!

Thank you for this, I feel my core getting stronger every week

Great workout! This one made me feel a bit back to my "normal" self.

W2/D4 Full Body low impact

With each exercise it gets more challenging, I feel my core!

Enjoyed how it got most challenging toward the end, after my core was most engaged

I loved how intentional the rest is. Slow and steady movements that I’m feeling!

Michelle

W2/D5 Deep core & breath work moderate

Love this follow along formal. Will repeat this workout for sure later this week.

Lillian Santa-Donato

W2/D6 FOLLOW ALONG Early PP deep core and pelvic floor

Short on the go exercises are awesome especially with a newborn.

Pearl

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

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

W3/D1 Full body supersets

W3/D2 Timed deep core

With every workout I feel more like myself

W3/D3 lower body & core supersets

W3/D4 full body and cardio

I finally feel like I'm getting back to my old self after every workout. THANK YOU!!

Sara

Finally I could continue and I was not disappointed: love the feeling in my core

W3/D5 Deep core low rep burner

W3/D6 Follow along deep core + cardio

Mike

Did reverse planks with knee raises instead of mountain climbers.  Lot more proper core engagement for me

W4/D1 Low-impact HIIT

W4/D3 Arms & HIIT

W4/D4 Core Healing & Diastasis Recti Repair

Loved the sequences. I had to stop twice to calm down the baby, but I made it through 💪

I feel so strong after that workout! I feel like I could actually get stronger than I was before baby 💪

W4/D2 Lower body + core finisher

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