Name: Playbook - Miranda Criner - W4/D2 Prenatal Supersets - Lower Body
Uploaded: 2022-11-09T19:45:15.560Z
Duration: 35 min
Description: W4/D2 Prenatal Supersets - Lower Body

We have three supersets we are working for three rounds a piece! We will work everything from our back, chest, arms, legs and core!

Remember to focus on form and pick up the pace are you get more spot on with each move! 

Remember to always warm up and cool down! Have fun!!

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

Time for hamstrings and quads!


Work :40 seconds on for each move with only :10 seconds to rest. Yes, have your equipment for your next move close by.

You’ll work three rounds with only the :10 seconds to rest. Once three rounds is complete rest for 1:30-2:00 minutes before next block!

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

- Hold dumbbells at shoulder height
- Push your hips back and keep your chest up as you come down
- Reach parallel and extend your legs to come up

Dumbbell front squat

Superset 1

Work :40 seconds on for each move with only :10 seconds to rest. Yes, have your equipment for your next move close by.

You’ll work three rounds with only the :10 seconds to rest. Once three rounds is complete rest for 1:30-2:00 minutes before next block!

- 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

Banded Lying Leg Lifts - Glute

Superset 2

- Begin with feet close together
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up
- step the right leg out to the side and push hips back while keeping your left leg straight
- drive through right heel back to standing and bring feet bak together 
- repeat sequence for other side

Narrow squat to Lateral Lunge

- Holding a dumbbell in each hand at your side
- Sit into a half squat position 
- Step back and across in to a curtsy lunge
- Return to your starting position 
- drive through your heels into a squat jump and land soft in your knees
- repeat to the opposite side

Squat to curtsy lunge

Superset 3

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/D2 Prenatal Supersets - Lower Body

W1/D1 Prenatal Circuit

W4/D2 Prenatal Supersets - Lower Body

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