Name: Playbook - Miranda Criner - W2/D1 Prenatal Circuit
Uploaded: 2022-11-09T19:45:15.274Z
Duration: 45 min
Description: W2/D1 Prenatal Circuit

Hey mama!

Another round of circuits with all new moves to work different muscles!

Make sure ti have water close by and a way to cool you down!

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 the four moves below for their reps or time.

Rest :30 seconds between rounds and knock out 3 total rounds.

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up above shoulder height- make sure you have control of the dumbbell (if muscles are sore just bring to shoulder height) 
- Keep a slight bend at the elbow

Dumbbell Full front raises

- Start in high plank
- push the hips and glutes back to heels, bending the knees
- push yourself back forward to high plank
- bending at the elbows bring yourself toward the floor in a push-up and drive through the palms back to high plank
- repeat for reps or time

Beast to Push-up

- start in standing position and dumbbell in each hand
- place your hands to the side of your body with your palms facing behind you
- lift the arms up slightly behind the back to activate the back of the arms and shoulders

Dumbbell Lat Pull Backs

- starting in a high plank walk one forearm at a time down to the ground into a forearm plank
- walk both hands back up to a high plank
- maintain activation of the core and try to minimize the sway and shift in the hips

Commando’s

Circuit 1 - Week 2

Work the five moves below (the tricep presses will be worked for :30 seconds on one side and :30 seconds to the opposite side) for their reps or time.

Rest :30 seconds between rounds and knock out 3 total rounds.

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand keeping elbows close pull the arms back to 90 degrees 
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell Row to tricep kickbacks

- Begin by lying on your side position your top arm in front of the body with elbow bent at 90 degrees and palm on ground -place your bottom arm across your chest
- drive through your palm to fully extend the arm and bring the bottom shoulder up off the ground
- Slowly bend at the elbow as you slowly bring your shoulders back to the mat
- repeat on the other for reps or time

Bodyweight Lying Tricep Press Ups

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers (neutral grip)

- start in a high plank with wrists in line with the shoulders and a nice straight line with the body
- with dumbbell in hand, draw the belly button in and raise the right arm with dumbbell up and out to the side
- avoid rotating the hips, keep them as straight as possible
- slowly return arm back to starting and repeat on the other side
- work for time or reps

High Plank Lateral Arm Raises

Circuit 2 - Week 2

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

W2/D1 Prenatal Circuit

W2/D1 Prenatal Circuit

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