Name: Playbook - Sami Bossert - PP : FULL BODY BLAST - SLAM BALL
Uploaded: 2023-03-01T18:04:10.563Z
Duration: 60 min
Description: PP : FULL BODY BLAST - SLAM BALL

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

Dynette

This workout incorporates a variety of movements and exercises into this low impact yet challenging workout. I hope you love it!

Take one movement at a time. Rest when needed, focus on your form & engaging your core.

• Grab a medicine ball (this one is 10lbs) 
• Place feet a bit wider than shoulder stance and perform a squat 
• Lift the ball and over your head as you stand and lift your heels off the ground 
• Keep your core tight and shoulders relaxed

FB - Ball Squat with Tippy Toe Press

• Opposite arm of your front leg will hold the ball.
• Perform a stationary lunge. As you lift yourself up from the floor with your front heel, press the ball up to the ceiling 

* if you have a difficult time balancing, position yourself near a wall or steady surface and lightly rest your non-active hand on it 

* don’t forget the other side !

FB - Single Leg Lunge with SA Ball Press

• Hold the ball in front of you with slight bend to your elbows 
• Wide stance 
• Twist your body and allow yourself to drop into a lunge, maintaining that front hold 
• Come back to center and repeat on the other leg / side 

* both sides = 1 rep *

FB - Alternating Twist Lunge with Isometric Front Press

• Lie flat on your back, core tight and engaged, feet flat on the floor 
• Holding the ball in both hands, press it up above your chest to the ceiling
• Then directly follow with slowly dropping the ball over your head to the floor. Slight bend to your elbows 
• Keep your core engaged the entire time, don’t forget to breathe!

FB - Lying Ball Press into OH Pullover

FB - Reverse Bent Knee Plankk with Dip

• Keep your lower back on the ground, pull your lower spine toward the floor and keep your core engaged
• Bend knees at a 90 degree angle
• Inhale while both knees are bent 
• Slowly lower one foot to the ground - during this descent, begin to exhale and keep core engaged, pelvic floor engaged (pull that blueberry up)
• Tap the floor with your foot and raise it back up to starting position and finish the exhale
• At the top, inhale and relax your pelvic floor

Abs - Single Leg Toe Tap (bent knee)

• Lay flat on the floor, knees flared out and feet together 
• with arms straight - crunch up and try to touch hands to feet, keeping lower back on the ground and lower spine pulled in the floor 
• exhale and contract your pelvic floor during the crunch, inhale and release your pelvic floor at the bottom

Abs - Diamond Crunch

PP : FULL BODY BLAST - SLAM BALL

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

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 LOWER BODY 1

PP LEGS - Gym [45 minutes]

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 : FULL BODY BLAST - SLAM BALL

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