Name: Playbook - Miranda Criner - W8/D5 Prenatal - Core EMOM
Uploaded: 2022-11-09T19:45:15.669Z
Duration: 45 min
Description: W8/D5 Prenatal - Core EMOM

Let’s strengthen up that core, mama! 

We have two EMOM blocks. That just means we are working exercises for time! This isn’t your traditional EMOM, we are moving a little bit quicker! 

Remember your water and to listen to your body! Let’s get moving mama!

Welcome to your warm up!

You will work :30 seconds on and rest for :10 to transition for all exercises EXCEPT your plank!

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

- 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

- 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

- 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

Warm up

We have four moves we will work for four rounds! 

Work :30 seconds on each move with only :5-:10 seconds to transition and rest. You’ll rest at the bottom of the list for :30 seconds and move back to the top to repeat for three more rounds (total of four)! 

While this is a faster paced workout, feel free to take longer rest where you need! Listen to your body! 

At the end of round four rest for 2-3minutes!

- Stand with a single kettlebell overhead
- Hinge into a windmill position
- Stand up and repeat

Dumbbell windmill

- Keep your arm fully extended 
- Lower toward one side touching your toe 
- Keep your core engaged

Full DB Sit Up to Toe Touch

- 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

Core EMOM 1

Wood-chop Balance

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder Place it back and complete to opposite side
- back in that high plank bring the hips up as you reach with your right arm back toward your left ankle
- bring it back to high plank and switch to bring your left hand back to right ankle
- Repeat for reps or time

High plank shoulder taps to Ankle Reach

- Lay on the floor with your legs bent and extend your arms straight up with dumbbell(s) in hands
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- hold glute bridge as your lower the dumbbell behind your head keeping arms straight 
- Lower back to starting position

Glute bridge with dumbbell pullovers

Core EMOM 2

Here is your cool down.

Work and hold for the times given to each exercise below! 

Remember to work both sides, work slow and breath through each stretch to help bring your heart rate down.

- 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 the right arm across the chest, hugging it with the left arm
- hold for 20-30 seconds and switch sides

Shoulder Stretch

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

- Clasp hands together with your thumbs pointing down 
- Round your shoulders as you reach your hands forward

Upper back stretch

- standing nice and tall bring the arms behind your back and interlace the fingers
- push the interlaced fingers away from the body to open up the chest
- Hold for 10-20 seconds

Chest Stretch - Finger interlaced

- 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

Cool Down

W8/D5 Prenatal - Core EMOM

W1/D1 Prenatal Circuit

W8/D5 Prenatal - Core EMOM

More workouts from Miranda Criner