Name: Playbook - Michelle Schwartz - W8/D2 Lower Body + Breath work
Uploaded: 2023-04-27T00:25:32.355Z
Duration: 35 min
Description: W8/D2 Lower Body + Breath work

Proper breathing is crucial for safely working out during pregnancy. 
Perform the Breath circuit 2x through to engage core and warm up your torso before moving on to the lower body workout.

2 Circuits of lower body and booty
You'll need a bench or chair and a pair of dumbbells

Proper breathing is crucial for safely working out during pregnancy. 
Perform this circuit 2x through to engage core and warm up your torso before moving on to the lower body workout

FUNDAMENTAL breathing core work. 
Inhale, expanding rib cage in all directions 
Exhale, collapsing rib cage together wrapping side ab muscles to belly button and pulling belly button to spin

360 breath

Start on hands and knees 
Inhale expanding core
Exhale contracting core and using your abs to bring your butt to the ceiling into downdog. 
Return to tabletop and inhale.

Downdog core (breath)

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)

Breath Work Fundementals

Do 12 reps of each exercise (45 seconds for wall sit).
Rest as needed. 
Complete the circuit 3x.

- Hinge forward and push your butt backward holding the dumbbell with two hands
- keep back FLAT
- Bend at the knee SLIGHTLY
- As you come back up you should feel it in your hamstrings and butt

Dumbbell good morning

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you SLOWLY come down 
- Reach parallel and push through your heels to come up
🌟4 SECONDS DOWN, 1 SECOND UP

Dumbbell goblet squat TEMPO

- 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

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Lower Body

Do 18 reps of each exercise 
Rest for 20 seconds between exercises 
Complete the circuit 3x.

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

Static lunge + kick back RIGHT

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

Static lunge + kick back LEFT

-Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the bench and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- alternating sides REPS TOTAL

Dumbbell step ups

- Hold weight between your legs 
- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Weighted squat jumps

High Rep Lower Body Circuit

W8/D2 Lower Body + Breath work

Excited I have found a safe program to follow throughout my 1st pregnancy!

Keri

1st Trimester Program Overview: what to expect

Shaunn Quayle

Such a great way to get back into the swing of things. I love the instructional part of the first video and really love the video of each exercise but to be able to go at my own pace. Excited to dig into the rest of this program!

Meghan

Fantastic way to get back into working it

Natascha

W5/D1 Full Body Foundations

5 weeks pregnant and this is the exact program I needed! Thank you! From one NASM CPT to another! 🤍🤗💪🏽

Courtney

I liked it! Is there someplace where we can be led into pregnancy-appropriate stretches for afterwards?

W5/D2 Lower body burner 💥🍑

Josephine

Exactly what I needed! I normally have so much energy for workouts but lately that just hasn’t been the case. This was the perfect way to feel like I pushed myself just enough but still within reasonable limits. Added an extra round since energy levels called for it and felt so nice to feel the blood pumping through the body.

Natasha

Body weight exercise was just what I needed today ❤️

W5/D3 Slow and Steady Bodyweight Movement

Lexlly Rivera

Sonya

W5/D4 Upper Body Strength and Toning

Katie

This felt like a great way to end my week! Even with the morning sickness and fatigue 👍🏻

Tori

W5/D5 Strong Mama Prep (Full body)

Shawni

W6/D1 Lower Body Strength EXPRESS

My cardio isn’t that great so I doubled the time between. Gives me something to work toward!

Christy

W6/D2 HIIT

Just what I needed! Yesterday I was so fatigued that I took a rest day, and I waited until later today to workout because of extreme nausea but I found the perfect window to do it and it felt great 👍🏻

W6/D3 Full Body Foundational Strength

W6/D4 Chest & Triceps

Best workout yet. I had to modify the burpees and take the jumps out. The same with the lunges. I can't jump with my knees.

W6/D5 HIIT & Core

W7/D1 Upper Body & Core

Glad I found it within me to move my body. I was so nauseous all day. Finally got a window of no nausea and I went to work 💪🏻

W7/D2 16-minute HOT MAMA HIIT

W7/D3 Lower Body Time Decrease

I could only do 3 rounds today, but at least that’s better than nothing ❤️

W7/D4 Back & Bi's + Cardio Blast

W7/D5 Full Body

I ended up using a band for the squats for an extra 🍑 burn, felt good! I spent all day in bed yesterday, felt great to finally move ❤️❤️

W8/D1 HIIT Triples

I did not do a banded tricep extension, since it kept sliding, but I used a light weight instead. Much better!

Great workout! I didn’t like the band tricep push pull because the band moved a lot.

W8/D3 Upper Body

W8/D4 HIIT & Core

Did not do the pike push-up because it hurt my shoulder so I stuck with the taps

W8/D5 Full Body Lift

Workout took me a bit longer. Other than that: awesome workout!

Rimada

W9/D1 Lower Body Strength

Great! And perfect for a quick 45 min workout!

W9/D2 HIIT

W9/D3 Full Body Strength

3 rounds of the 12 min AMRAP and 4 rounds of the 10 min AMRAP (plus an extra set of mountain climbers) 💪🏻💪🏻

W9/D4 AMRAP (HIIT)

First day of no nausea and my energy is back, woo! I hope ended up doing a little extra today because I feel so good!

W8/D2 Lower Body + Breath work

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