Name: Playbook - Miranda Criner - W3/D1 Prenatal Circuit
Uploaded: 2022-11-09T19:45:15.201Z
Duration: 45 min
Description: W3/D1 Prenatal Circuit

Hey mama! 

How we will work todays circuit:

1st make sure to warm up! We need those joints and muscles to be warmed up and ready to work!

Moving into circuit 1 you’ll work three rounds of the 4 exercises (yes technically there are five but one move you’ll be switching sides). You will work :30 seconds for each move with :10 seconds to transition to the next move, listen to your body if you need more time. You’ll rest :30 after your first round and get ready for two more rounds.

Circuit 2 will be worked the exact same.

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

Cool down at the end to stretch out those muscles that worked hard today!

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

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down
- Keep your core tight as you lower
- Extend your arms engaging your chest as you push up

Push-ups

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Hold with your below button pulled in and core strong
- Complete desired time frame then repeat on the opposite side

Bird dog hold

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells
- Lower the dumbbells out to the side opening your chest
- Raise the dumbbells back up engaging your chest

Dumbbell glute bridge chest fly

- Hold your arms and legs extended above the floor
- Keep your core engaged and your lower back on the floor

Hollow body hold

Circuit 1

- Stand in a wide toed out stance 
- Hold dumbbells in each hand at shoulder height 
- Lower into a squat, keeping dumbbells racked at shoulders
- Stand up to full extension and press the  dumbbells up toward the ceiling into a press and slowly lower back to shoulders 
- repeat for reps or time

Dumbbell sumo squat to shoulder press

- While lying down on your side, one foot placed on top of the other
- Place your elbow underneath your shoulder
- pick the hips up so you’re in a side plank position
- keep the core tight and the hips pushed forward
- work for time and switch sides

Elbow Side Plank

- Begin with your feet in wide stance, and toes slightly turned out
- dumbbells in each hand
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- raise the dumbbells in front of the body up to shoulder height
- Drive through your heel to stand back up
- repeat on other side for reps or time
- Repeat to the opposite side

Cossack squats with front raise

- Start sitting in the ground with knees pulled slightly 
- contract the core
- Slowly lean back until the lower back touches the ground
-keeping the core activated bring your self back up to start position

Pilates Crunches

Circuit 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

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W1/D1 Prenatal Circuit

W3/D1 Prenatal Circuit

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