Name: Playbook - Miranda Criner - W5/D5 Prenatal- Core & Cardio
Uploaded: 2022-11-09T19:45:15.583Z
Duration: 45 min
Description: W5/D5 Prenatal- Core & Cardio

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

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/D5 Prenatal- Core & Cardio

W1/D1 Prenatal Circuit

W1/D2 Prenatal Arm Burn Out

W1/D3 Prenatal Cardio - Tabata

W1/D4 Prenatal Leg Burn Out

W1/D5 Prenatal Core

W2/D1 Prenatal Circuit

W2/D2 Prenatal Trisets- Upper Body

W2/D3 Prenatal Cardio

W2/D5 Prenatal Band - Legs, Booty, Core

W3/D1 Prenatal Circuit

W3/D2 Prenatal Tempo

W3/D3 Prenatal Cardio - Ladder

W3/D4 Prenatal Tempo - Upper Body

W3/D5 Prenatal - Core EMOM

W4/D1 Prenatal Circuit

W4/D2 Prenatal Supersets - Lower Body

W4/D3 Prenatal - Cardio EMOM

W4/D4 Prenatal Upper Body Supersets

W4/D5 Prenatal- Core Burnout

W5/D1 Prenatal Circuit

W5/D2 Prenatal Back and Chest Burnout

W5/D3 Prenatal Cardio

W5/D4 Prenatal Leg Burn Out

W6/D1 Prenatal Circuit

W6/D2 Prenatal Arm Burn Out

W6/D3 Prenatal Cardio - Tabata

W6/D4 Prenatal Leg Burn Out

W6/D5 Prenatal Core

W7/D1 Prenatal Circuit

W7/D2 Prenatal Trisets- Upper Body

W7/D3 Prenatal Cardio

W7/D5 Prenatal Band - Legs, Booty, Core

W8/D1 Prenatal Circuit

W8/D2 Prenatal Tempo

W8/D3 Prenatal Cardio - Ladder

W8/D4 Prenatal Tempo - Upper Body

W8/D5 Prenatal - Core EMOM

W9/D1 Prenatal Circuit

W9/D2 Prenatal Supersets - Lower Body

W9/D3 Prenatal - Cardio EMOM

W9/D4 Prenatal Upper Body Supersets

W9/D5 Prenatal- Core Burnout

W10/D1 Prenatal Circuit

W10/D2 Prenatal Back and Chest Burnout

W10/D3 Prenatal Cardio

W10/D4 Prenatal Leg Burn Out

W5/D5 Prenatal- Core & Cardio

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