Name: Playbook - Niki SugarySixpack - W31/D3 Foundations
Uploaded: 2024-03-28T18:05:10.382Z
Duration: 30 min
Description: W31/D3 Foundations

Core breathing
Adductor squeeze right/left
Lift off
Mermaid right/left
Mod Bird dog right/left
Chair roll
Standing cat cow
x2
Relaxed belly breathing
Supported pelvic floor lengthening
x2

-Connect to deep core (pulling together and lifting the pelvic floor into a wrapping of the transverse abs) with each exhale
-Release and relax deep core connection (think gentle length of pelvic floor/transverse abs) with each inhale
-See core breathing tutorial in Core Function section

PN-Core breathing kneel

-Place arm or pillow under head to keep good alignment
-Engage deep core and use adductor of top leg to press into/squeeze the ball
-Attempt to isolate the top adductor and let the bottom one do less work
-See core breathing tutorial for proper deep core engagement

PN- Adductor squeeze  right & left

-Engage deep core and use lower abs to lift knees off the ground
-Keep hips ribs and head stacked for good alignment
-Keep a light length through your torso
-See core breathing/ core hold tutorials

PN-Lift off

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN- Quadruped opposites

-Reach up to feel light stretch through the front body from hip flexor to chest
-Avoid over arching low back. Visualize the ribs and hips lightly connected by a string
-Use glute of front leg to press off floor
-Adjust leg position slightly for comfort
-Core works with gently breath throughout movement

PN- Mermaid  right & left

-Connect to deep core before movement
-Deep core should stabilize and prevent torso from wobbling
-Imagine a bowl of water on your back that you don’t want to spill
-You should feel the ore working to stabilize and prevent torso movement
-Slow and controlled, focusing on the core
-See core hold/core breathing tutorial
-Hips, ribs and head stacked and a light length through the torso for good alignment

PN- Modified bird dog

-Deep core engages right before rolling back, relaxed on inhale when resting on back of chair and engaged on exhale again before rolling up or can stay engaged throughout (see core breathing/core hold tutorial)
-Slow and controlled
-Adjust how far you are from chair back for more of less difficulty (closer is easier,further is harder)
-For more detail see chair roll in core exercise tutorials

PN- Chair roll

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

PN-Raised cat cow

Foundations

Focus on breathing into, relaxing and gently lengthening the pelvic floor with each inhale as prep for birth!

-focus on gentle pelvic floor length with each 360 inhale
-keep a nice light length through the body. Hips, ribs and head stacked
-can be done supported against a wall as well if you have trouble relaxing the muscles around the pelvis without that support
- this is a practice for relaxing and releasing the pelvic floor to get ready for the need to relax for birth.
-make the mind muscle connection and practice now so that it’s easier during labor!
-being able to relax the pelvic floor helps to prevent tearing

Raised butterfly

-Focus on the breath in relaxing the pelvic floor and transverse abs
-Deep breaths in to really feel the slight expansion all around your torso and relaxing of the deep core
-Focus on feeling the gentle lengthening of the pelvic floor into the pillow or ball
-Exhale naturally, no intentional engagement
-Sit on something that will give you feedback on your pelvic floor.  Pilates ball works great but this can be a rolled towel, pillow

PN- Supported pelvic lengthening

Foundations pelvic floor lengthening

W31/D3 Foundations

Prenatal Core Learning *IMPORTANT*

Ooofff…legs at 28 weeks is no joke with this amount of reps. Nice burn!

Katie

Alexandra

There’s no slowing down for trimester 3, I see! This might have been the toughest lower body workout of the program (that I remember), but it was awesome! Love the new stretches post-workout too.

Stephanie

W28/D1 Lower body

Such a great upper body workout. Really felt the burn 🔥

Hanna

Elaina Murphy

W28/D2 Upper body

Improve the app, it always said 45min but the workouts are much shorter

Marja

W28/D3 Foundations

I loved the variety! This is the first workout on the app that I have done and I worked up a good sweat :)

Maddy Tonstad

Anamaria

W28/D4 Total body

How do people finish these lightly weighted workouts in 30-35 min? Lol I never have 43 minutes this time. Good workout though!

Quick and sweaty, really effective! Love the style of your workouts! 😊

Judit

Such a great workout! I wish you could save the ones you like so you can come back to them when you want a little extra workout!

Abbie

W28/D5 Lightly weighted intervals

W28/D6 Total body

Such a good lower body workout. I stuck to keeping to band on instead of weights today and it was still such a good lower body burner. 🔥 🍑 30 weeks 🤰

Too many squats in one workout, i love circuits but you could incorporate other exercises than squats so we Spice it up a bit, and we dont get so much fatigue in the same muscle.

Nélida

W29/D1 Lower body

Had no idea what the triple curl was so I did my best there LOL Other than that, awesome workout again!

Loved this upper body workout! My biceps were talking to me at the end! 😀💪🏻

W31/D3 Foundations

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