Name: Playbook - Miranda Criner - W1/D4 Prenatal Leg Burn Out
Uploaded: 2022-11-09T19:45:15.342Z
Duration: 45 min
Description: W1/D4 Prenatal Leg Burn Out

Hey mama, Today we are working a total leg & glute burnout! 

We have three rounds for each circuit! Follow the reps for each move and the rest accordingly. 

Make sure to rest 2-3 minutes between each circuit. 

Have fun and enjoy the burnout!

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

We are working all the legs for this circuit!

Work each move for the reps stated below. Goal is to only rest about 10-20 seconds between each move. Make sure to rest 30-60 seconds between rounds and complete 3 total rounds!

- Start with dumbbell in both hands and feet under shoulders
- Step forward a few inches and lower down until both knees are at 90 degrees
- Press through the front heel and stand up
- kick the same leg back even further for a long lunge and lower down until both knees are at 90 degrees
- drive through the front heel and repeat your short lunge
- repeat on the other side for reps or time

Dumbbell short to long step lunges

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Place your feet hip-width apart, and dumbbell in opposite hand of working leg
- 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
- at the bottom of the position pull the dumbbell up like your zipping a jacket elbow out to the side
- 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

Lateral lunge (dumbbells)

Leg Burnout

We are working all the glutes for this circuit!

Work each move for the reps stated below. Goal is to only rest about 10-20 seconds between each move. Make sure to rest 30-60 seconds between rounds and complete 3 total rounds!

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded Glute bridge with abduction

- Stand with feet shoulder width apart, band around legs just above knees
- 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

Banded Air squats

Glute Burnout

Good work mama!

Time for a cool down and stretch!

We are working each move for :20 seconds and resting for :10 - :20 for transition.

Take these slow and controlled. Remember to breath while we hold each move. Inhale through the nose and exhale through the mouth. Make your exhales longer than your inhales to really bring your heart rate down.

- while seated place both legs straight in front of you
- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Seated Upper back 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 standing tall with core engaged
- extend both arms straight out to the side
- retract the shoulder blades back, pinching shoulder blades together while keep arms straight
- hold for 10-20 seconds and breathe nice and slow in through the nose and out through the mouth

Chest Stretch - Arms Wide

Standing nice and tall bring both hands straight up and above the head
- take the right hand and slowly pull the left hand to the right side as you bend at the waist
- keep the belly button in toward the spine and breathe
- hold for 10-20 seconds and slowly bring it back to standing and switch sides

Standing Oblique 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

Prenatal Cool Down

W1/D4 Prenatal Leg Burn Out

W1/D1 Prenatal Circuit

W1/D2 Prenatal Arm Burn Out

W1/D4 Prenatal Leg Burn Out

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