Name: Playbook - Niki SugarySixpack - W36/D3 Tri3 Foundations
Uploaded: 2024-03-28T18:05:10.839Z
Duration: 24 min
Description: W36/D3 Tri3 Foundations

Great foundation day! Very needed for the pelvic floor this far…

Maria Jose

Need:
Mat
Pilates ball/Kids ball
Mini loop band
Yoga block/pillow stack

Foundations
Diaphragmatic breathing
Core breathing
90-90 switch + internal rotation
Quadruped lift off
Adductor boat march
Internal rotation tap outs
Band pull
Serratus raises on wall

Deep squat + thoracic
Pelvic tilt
Wide leg + lat stretch

Supported butterfly
Wall/ball/chair deep squat

W36/D3 Tri3 Foundations

Trimester 3 welcome

Deep core essentials **IMPORTANT**

Deep core additional info

Adjusting the schedule in trimester 3

Subbing exercises & general modifiers to know

Maybe showing a little time for take sip of water

Genesis Salinas

Carley

Coraima Henderson

W29/D1 Tri3 Lower Body

Partnered this with the 29 week lower body, amazing workout today!

W29/D2 Tri3 Upper body

I was going to sit today out as its 1130pm, bt subbed in a foundations day. Im SO glad i did, it feels so good to relax my pelvic floor and just follow along without thinking.

Jahanna

Wonderfully relaxing. Definitely one of my most favorite foundation days :)

Alexandra

These foundations classes are such a thorough and helpful resource!! Happy pregnant PT here

Molly

W29/D3 Tri3 Foundations

W29/D4 Tri3 Total body

W29/D5 Tri3 Cardio + Core

W29/D6 Tri3 Total body

Great workout! & Bella doing squats with you is just too adorable 🥹

Sarah

Didn’t want to get this in today but it went by so quickly!

W30/D1 Tri3 Lower body

W30/D2 Tri3 Upper body

Annaleigh

W30/D3 Tri3 Foundations

Perfect amount of lower body for me to manage. Thanks :)

Loved this one ! Quiet time looks the same over here don’t worry 😂

Marisa

W30/D4 Tri3 Total body

Second time doing this workout, I love it!

Really really enjoyed this!! Challenging but I can still go on with my day 😅

I never dread any of your workouts and look forward to cardio and core. You are so incredibly encouraging!! The whole time! Thank you for thatb

W30/D5 Tri3 Cardio + Core

W30/D6 Tri3 Total body

My pelvic floor needed this stretch! Great timing!

W31/D1 Tri3 Active recovery lower body

Absolute life saver after a full day of sitting down at a class yesterday! Feel so much better! Thankyou :)

W31/D2 Tri3 Active recovery lower stretch

W31/D3 Tri3 Active recovery upper body

W31/D4 Tri3 Active recovery total body

W31/D5 Tri3 Active recovery total stretch

W32/D1 Tri3 Lower body

W32/D2 Tri3 Upper body

This… was… the best!! I’m so relaxed 😌

Tiffany

W32/D3 Tri3 Foundations

This one was challenging but very doable! And whenever your children appear, my children are very entertained, so thank you!

Nice to see I’m not alone with the interruptions 😆

W32/D4 Tri3 Total body

W32/D5 Tri3 Cardio + Core

I loved the workout, but especially the extended cooldown 🔥😌

I really enjoyed this workout, thank you for sharing what size dumbbells you’re using- super helpful!

W32/D6 Tri3 Total body

W33/D1 Tri3 Lower Body

W33/D2 Tri3 Upper body

W33/D3 Tri3 Foundations

W33/D4 Tri3 Total body

Really enjoying the cardio days, they kick my booty in the best way

W33/D5 Tri3 Cardio + Core

W33/D6 Tri3 Total body

W34/D1 Tri3 Lower body

W34/D2 Tri3 Upper body

W34/D3 Tri3 Foundations

W34/D4 Tri3 Total body

Very exciting to get to this point!!! Question though- do you not reccomend those cardio style workouts we had until now?? Or those core mini workouts?? Did you stop cardio at 34 weeks??

W34/D5 Tri3 Birth prep

W34/D6 Tri3 Total body

W35/D1 Tri3 Lower body

The high child’s pose at the end with a support gave my back such a release very needed at the stage. Thank you so much!

Emily

W35/D2 Tri3 Upper body

I
Love foundations day!! When I go into labor- is the birth prep something you’d reccomend while in labor?? If I’m at home and it’s medically physically safe??

W35/D3 Tri3 Foundations

W35/D4 Tri3 Total body

Heads up ladies, I went into premature labor in less than 24 hours after this. Take it easy.

Jenna

W35/D5 Tri 3 Birth prep

I think I’ll have to invest in some heavier dumbbells, my 12.5 are not very challenging in my lower body 😅 it was a good workout though. Thanks!

W36/D3 Tri3 Foundations

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