Name: Playbook - Miranda Criner - W7/D5 Prenatal Band - Legs, Booty, Core
Uploaded: 2022-11-09T19:45:15.639Z
Duration: 30 min
Description: W7/D5 Prenatal Band - Legs, Booty, Core

Hey there strong mama!

Today we have a quick 30 minute banded workout! 

We are going to focus on legs, booty and our core!

Work your warm up, move into your booty block, rest for 2 minutes, hit your core block, rest for 2 minutes and hit your cool down!

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

Grab those bands and get ready for a fun booty burner! 

We are working each move for :45 seconds a piece and :15 seconds to rest! You’ll only rest the :15 seconds between each round (feel free to rest a little longer if you need too, it’s okay!).

- Stand with feet shoulder width apart, band around legs just above knees
- 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

Banded Air squats

- Position a band around your legs just above your knees
- With your knees slightly bent, take lateral steps over and back
- Keep your hips down and toes pointed forward

Banded Monster walks

Plac the band around the lower part of the thigh, just above the knees. Bring it down to the floor on all fours. Wrists should fall directly underneath the shoulders. Knees should be directly under the hips. Pull the belly button to the spine to activate the core. while keeping the 90-degree angle of the legs, lift the right or the left knee to the outside of the figure four position. Keep the body in control with the core activated. Nothing should move but that working leg.

Banded Firehydrants

Banded Lying Leg Lifts - Glute

Place the band around the lower part of the thigh, just above the knees. Bring it down to the floor on all fours. Wrists should fall directly underneath the shoulders. Knees should be directly under the hips. Pull the belly button to the spine to activate the core. Place the band underneath the stationary knee to hold in place while the opposing leg kicks up toward the ceiling. Squeeeeeeeeze those glutes and keep those cores activate!

Banded Donkey Kicks

Booty & Legs Circuit

Alright mama, let’s work that core! 

You will work :30 seconds on for each move with minimum rest between each move. Once you complete all three moves you will rest for :30 seconds and repeat the the circuit again for a total of four rounds!

- Place band around feet
- 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

Banded Bicycle crunches

Place the band around the lower part of the lower legs. Position your body into a High Plank. The wrists should be in line with the shoulders and the knees in line with the hip. Pull the belly button towards the spine and step the left or right leg out to the side. Bring the leg back in and step out with the opposite leg.

Banded High Plank Jack Step Outs

- Holding your legs extended up with bands placed around lower legs
- Sit up and reach for your toes with both hands
- bring your shoulders slowly back down to the mat
- brace the core and lower one leg at a time with control
- one toe touch and two single leg lowers is one rep

Banded Lying toe touches + Leg Lowers

Core Circuit

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

W7/D5 Prenatal Band - Legs, Booty, Core

W1/D1 Prenatal Circuit

W7/D5 Prenatal Band - Legs, Booty, Core

More workouts from Miranda Criner