Name: Playbook - Miranda Criner - W4/D5 Prenatal- Core Burnout
Uploaded: 2022-11-09T19:45:15.566Z
Duration: 45 min
Description: W4/D5 Prenatal- Core Burnout

Hey mama, Today we are working a total core burnout! 

We have two rounds for each circuit! Follow the time frame for each move and the rest accordingly. 

Make sure to rest 1:30 - 2:00 minutes between each circuit. 

Have fun and enjoy the burnout!

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

High Plank T-Raises

- Start by laying flat in the floor with knees pulled in
- with dumbbells in each hand 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals and crunch to the right side of the legs
- Pause briefly, lower back down
- repeat for the left side
- Lower back stays in contact with the pad or floor

Dumbbell Side Crunches

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

- Begin supine with knees bent 90 degrees and arms straight up above
- Alternate Straightening one leg and the opposite arm 
- keep belly button into spine and lower back flat to the mat

Deadbugs

Forearm Plank Rocks

EMOM 1

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Press your hips toward the ceiling to make a straight line from head to toe
- Bring your top arm down and under your body, slightly rotating your hips
* Work both sides

Side plank reach throughs

- start lying on your back
- Place both feet on the ground knees bent
- arms extended and lying at each side
- bend at your right side and glide right hand to your right heel
- Keep your core engaged
* Work both sides

Oblique crunches

- place band around lower legs
- while sitting on flute, pull the legs into the body and wrap the arms around
- while leaning back, press legs out in front of you and bring the legs apart and arms fall behind you and spread them apart so you end up in a ‘star’ position

Banded Cherry bombs

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

Dumbbell plank pass through

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

Hollow body hold

EMOM 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/D5 Prenatal- Core Burnout

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