Name: Playbook - Miranda Criner - W1/D1 Prenatal Circuit
Uploaded: 2022-11-09T19:45:15.242Z
Duration: 45 min
Description: W1/D1 Prenatal Circuit

Hey mama!

Get ready for a two circuit full body burn! 

We are working three of both circuit! We have a nice mix of timed exercises and repped exercises! Remember to rest 1:30-2:00 between each block!

Always make sure to warm up before jumping into your workout! I know you’re eager to get the work done mama, but warm those muscles up and get that blood flowing!

The exercises below we will work for :40 seconds on with a :20 second rest and transition.

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Begin on your hands and knees
- Round your back and tuck your chin
-hold for two to three seconds
- Arch your back and look forward
- hold for two to three seconds
- repeat for reps or time

Cat/Cow

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

Glute bridge

Forearm Plank Hold

1st Trimester Warm Up

Work each exercise for their time or reps! Make sure to only rest :30 seconds at the end of each round (unless you need a little extra time, listen to your body).

Work the circuit for three total rounds!

- Stand with your feet shoulder width apart and arms crossed across the chest
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning with Arms Crossed

-start in a standing position with dumbbell in each hand
- sit the hips back and drop down into a squat
- keeping the knees behind the toes 
- hold the squat 
- Pull the dumbbells back keeping the elbows close to the rib cage
- pinch the shoulder blades together and slowly release the dumbbells back down to your side and drive through the heels back to standing
- repeat for reps or time

Dumbbell Squat to Wide Row

- From a high plank position
- Bring one knee out and forward up to your elbow
- Return to starting position and repeat on the opposite side

High plank knee to elbow

- Start in a high plank with dumbbells in each hand in line with the shoulders
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Dumbbell renegade rows

Circuit 1

- Standing with a dumbbell in each hand and racked at the shoulders 
- Press the dumbbells up above your head with dumbbells close together 
- at the top of your movement bend at the elbows and bring the dumbbells behind your head
- bring the dumbbells back up above the head while actively squeezing the triceps
- bring the arms back down to staring position

Dumbbell narrow press to tricep extension

- start by lying in the ground with dumbbells in both hands straight up above your chest and legs in tabletop position (@ a 90 degree angle)
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward
- as you pull the weights forward crunch up to bring the dumbbells as close to your toes as you possible can and slowly return to start position 
- repeat for reps or time

Dumbbell pullover to toe reach crunch

- Hold one dumbbells in front of you and the other to the side of you
- Keep a slight bend at the elbow
- Raise the dumbbells up, one in front and one out to the side to shoulder height 
- Lower the dumbbells with control
- Switch arms back and forth from front to side for reps and time

Dumbbell L Raises

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your opposite knee
- Keep your core engaged

Figure 4 Crunches

Circuit 2

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

- With feet shoulder width apart lift the right toes up and keeping the right leg straight hinge the hips back bend the left knee
- Lightly press down on the right quad the deepen the stretch
- slowly bring it back to starting and switch sides

Hamstring stretch

- While lying flat on a mat bring your left ankle to the right knee 
- bring your left hand in between the legs and you right hand to the outside of your right leg and interlace the fingers just behind the knee
- engage the core and slowly pull your knee and ankle towards your chest stretching out the hip flexors and glutes 
- hold for 20-30 seconds
- slowly bring the the right foot back to the mat and switch sides

Lying Figure 4 Stretch

- while seated in the ground legs straight out in front of you sitting up nice and tall
- pull the toes in toward a the body and hold for 10-20 seconds and slowly push the toes away from the body

Seated Calf Stretch

- standing nice and tall bend the right knee bringing the heel of the foot up to the right flute
- bring the knees close together and hold for 20-30 seconds
- slowly release the leg and switch sides

Standing Quad Stretch

Cool Down (Legs & Core)

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W1/D2 Prenatal Arm Burn Out

W1/D1 Prenatal Circuit

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