Name: Playbook - Miranda Criner - W5/D3 Prenatal Cardio
Uploaded: 2022-11-09T19:45:15.572Z
Duration: 45 min
Description: W5/D3 Prenatal Cardio

Hey mama! 

Grab those timers and grab that water because today we are getting sweaty!!

We will have four blocks we are working. Inside each block you will work two moves back to back for time. Oh and we complete three rounds of each move! 🤭

You’ll get rests between each round and a much longer rest between each block! 

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

We have two moves we will work back to back. We will be working for three rounds total!

Round 1- :40 seconds on/:20 seconds to rest
Round 2- :40 seconds on/:20 seconds to rest
Round 3 (speed round)- :30/:10

Rest only the :20 seconds between each round and then rest 1:30 before moving to your next block!

- with a dumbbell in each hand, hinge at the hips
- Row the dumbbells high with elbows out wide retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell Bent Over wide row

- position your body in a forearm plank
- pull your belly button into your spine to contract your core
- lift you right elbow up and while maintaining a 90 degree angle bring up and out to the side until elbow is in line with the shoulders 
- bring it back down and work the other side for time or reps

Salute Planks

Block 1

- kneeling with both knees on the mat, hold a dumbbell in each hand
- Start with elbows bent to 90 degrees press dumbbells straight up
- keep your core activated and avoid swinging the body
- Work for reps or time

kneeling Dumbbell press

Pushups

Block 2

- Start in a standing position with a plate in hand 
- bring the plate behind the head and push the elbows out
- sit back into a squat making sure the knees track over the toes and not collapsing inside your feet
- keep the core activated 
- drive up through the heels to standing position

Prisoner Squats with Plate

- Place your upper back on the edge of the box 
- drive through your heels and Bring your hips up in line with the knees engaging your glutes
- hold for a second or two before slow bringing the hips down
- repeat for reps or time

Elevated hip thrusts with Dumbbell

Block 3

- Jump rope with the rope passing under your feet once each jump

Jump rope

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly and drive your knees, one at a time, up toward your chest like you’re running in place
-repeat for reps or time

squat jumps to high knees

Block 4

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

W5/D3 Prenatal Cardio

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