Name: Playbook - Miranda Criner - W3/D3 Prenatal Cardio - Ladder
Uploaded: 2022-11-09T19:45:15.529Z
Duration: 45 min
Description: W3/D3 Prenatal Cardio - Ladder

Welcome to a sweaty ladder using only your bodyweight!!

Work your first round of these six exercises working 15 reps. You’ll rest only :30 seconds between each exercise. Once you’ve completed round 1 rest for :90 and get ready for round 2. Round two work the same pay the run above only change out your reps to 10 of everything! Round three will follow the same trend only you work 5 reps!
 
Remember to warm up and cool down for 8-10 minutes for each!

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

-Start by lying on your back until you get the feel of contracting the pelvic floor muscles. When you have the hang of it, practice while sitting and standing.
-Contract your pelvic floor muscles for 3 to 5 seconds.
-Relax for 3 to 5 seconds.
-Repeat the contract/relax cycle 10 times.

** To locate your pelvic floor muscles, try to stop your urination midstream. If you succeed, you've found the right muscles. These are the same muscles you use when you're avoiding passing gas, as the pelvic floor also supports the rectum.**

Kegel

1st Trimester Warm Up

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Raise one leg off the ground and place heel on opposite knee
- Push through your heel that’s on the ground to raise your hips
- Engage your glutes as you lift
- Lower back to starting position and switch sides

Figure 4 glute bridge

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- work 4 reps slow and then 4 reps fast
- Focus on engaging your core

Bicycle crunches (4 slow, 4 fast)

- 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

- Begin with feet together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up
- with leg extended kick right leg in front of you and bring back down to starting
- sit back into another narrow squat 
- drive through heels back up and kick right foot behind you
- repeat sequence on other leg

Narrow squat to Front Kick and Back Kick

- 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

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

W3/D3 Prenatal Cardio - Ladder

W1/D1 Prenatal Circuit

W1/D2 Prenatal Arm Burn Out

W1/D3 Prenatal Cardio - Tabata

W3/D3 Prenatal Cardio - Ladder

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