Name: Playbook - Miranda Criner - W4/D1 Prenatal Circuit
Uploaded: 2022-11-09T19:45:15.266Z
Duration: 45 min
Description: W4/D1 Prenatal Circuit

Hey mama, we are back to working more circuit!

Good for muscle work and testing the endurance just a little bit!

We are working three rounds for each circuit, so grab that water and let’s get ready!

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

Alright mama, todays circuit works very similar to our previous circuits. 

We are working each move for their reps or time. We will rest in between each round and complete three rounds of the circuit! 

Rest for 2 minutes before moving to the next circuit!

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward
- curl the dumbbells up to shoulders and press straight up toward the ceiling 
- slowly bring back down and repeat for reps or time

Dumbbell deadlifts + curl + press

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl forward on your hands and feet keeping a neutral spine for four steps
- Once four steps are completed hold the bear crawl position and jump the feet out and in like you would a plank jack only keep the knees bent 
- repeat for reps or time

Bear crawl to Bear Jack

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- rotate palms up and curl up toward the shoulders and back down to sides 
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge to bicep curl

- start in tabletop position, wrists in line with the shoulders and knees at 90 degrees in line with hips
- keeps knees and inch or two above the ground
- squeeze the core and pull your right elbow back grazing the rib cage like you would in a row
- slowly bring it back down and repeat to the left side
- walk hands forward to a high plank position and row each hand
- walk hands back to bear position and repeat sequence for reps or time

Bear Rows to Renegade Rows

Circuit 1 - Week 2

- Start with dumbbells in each hand below the waist palms facing away from you
- curl the dumbbells to shoulder height 
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Bicep Curl to Arnold Press

3-way crunches

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Start with your arms and legs extended
- Tuck your knees in while lifting your torso up, meeting together in the middle
- Extend your body back out to hollow hold position

Double Crunch

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

W4/D1 Prenatal Circuit

W1/D1 Prenatal Circuit

W4/D1 Prenatal Circuit

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