Name: Playbook - Sami Bossert - PP : BABES WORKOUT LOWER BODY 1
Uploaded: 2023-03-01T18:04:10.497Z
Duration: 25 min
Description: PP : BABES WORKOUT LOWER BODY 1

Sami I adore you! My son has done naps in the carrier for 10 weeks so I need his stuff in my life

Finally app with workouts postpartum included babies :D

Katarina

PP Babes Workout: 

If you can’t quite get away from your little one, here’s a great quick workout for your lower body ! No excuses ! 

Take breaks when necessary and if unable to fully completely each full set, just do what you can. 


* please consult with your doctor if you’re ready to begin exercising and make sure you’re cleared to do so. You are responsible for your own safety. Don’t do anything that feels unsafe or uncomfortable. Stop immediately if you have any pain or discomfort, bleeding, chest pain, intense shortness of breath, dizziness or if you feel unwell. 

For these post partum workouts, go at your own pace - especially in the beginning. They’ll progress as I continue my post partum journey and should be the same for you. 

Xo, Sami

• Keep your core engaged, your pelvic floor contracted and focus on exhaling on the rise of the squat. 
• Push thru your heels 
• Lean forward slightly

Sumo Squat - BB Mode

Deep Squat Walk - BB Mode

• Push one leg slightly back into a narrow lunge (this will engage your front quads most) then push back even more into a wide lunge (will focus on glutes and hamstrings) 
• Reps are for 1 side, don’t forget to complete the other side

Double Back lunge - BB Mode

** I find this movement incredibly functional (especially when you have kiddos), so let’s get really good at it!

Knee to Feet Lunge - BB Mode

• In a deep lunge position with your back knee resting on the ground, shift forward and back so you feel the stretch in your hip flexor and hamstring 
• Keep the stretch dynamic and not static

** Don’t forget seconds are on each side

Dynamic deep lunge stretch

PP : BABES WORKOUT LOWER BODY 1

Easy to follow PP exercise. I am 1 year PP, so very delayed, but I never did anything to restore my pelvic floor muscles so I’m incorporating this exercise into my routine to make sure I do that before I decide to have my next baby.

Jordyn Morgan

Great! let's hope i can remember to do this 2x a day!!

Allison

I already did this regularly before but had been doing the opposite, inhaling with the contraction and exhaling with the release, so now I’m off on the right foot.

Kelley

PP : Pelvic Strengthening Part 1

I will always love the pelvic floor exercises! Essential for anyone going through postpartum

Jacque

I had a c-section and this workout has been one of the best for my recovery! Feeling stronger every day!

Excited to start this journey and get back into shape post baby

Jodi

PP : Pelvic Strengthening Part 2

Been doing Sami’s PF workouts for a whole year and it’s helped so much!

Getting back to my pre pregnancy stomach (sort of) Loving the challenge and working out again 💪🏽💪🏽

Alyssa

This workout felt so good when I was done. My body felt stronger and my over all well being felt amazing. Thank you, Sami!

Monica

PP - Pelvic Floor Strengthening Part 3

Great workout for my first weightlifting postpartum!

Rene

Officially 6 weeks Postpartum and excited to get back into things with this workout.

Dilian

First workout 6 weeks post c-section!  Great way to jump back into my fitness routine!

Heather

PP : LEGS & GLUTES

10m pp and getting back into it. This is great easing back. Thanks Sami!

Stephanie

My first workout back at the gym, simple and effective! Staple moves to ease back into things

Christina

Second workout done and 8 weeks PP. Love how the program is set out and the little burn I can feel at the end of each set!

Seda

PP : BACK & CHEST

Dynette

PP LEGS - Gym [45 minutes]

Amazing first spicy-ish workout PP. I feel great!

PP : FULL BODY BLAST - SLAM BALL

Great workout! Would like a little more instruction on how to engage the pelvic floor while doing the moves. Love that it got my heart rate up while working my core 🙌

i felt the burn! thanks for helping me start getting the baby goo off my abs!

POST PARTUM CORE [20 minutes]

Kept my baby entertained and I got a good sweat!

Karynn

PP : BABES WORKOUT - LOWER BODY 2

okay honesty hour....didn’t have time to finish.... BUT i don’t think i’ve ever sweated so fast just from those first 2 supersets 🥵🥵 my legs are definitely shaking just from what i was able to get done.

Saryn Johnson

My legs are literally shaking 🤣🤣🤣🤣 This workout is a traitor, looks easy but it's burning like fire 🔥🥵 Loved it ! 🤩

PP : BABES WORKOUT LOWER BODY 1

Community

More workouts from Sami Bossert