Name: Playbook - Sami Bossert - PP LEGS - Gym [45 minutes]
Uploaded: 2023-03-01T18:04:10.516Z
Duration: 45 min
Description: PP LEGS - Gym [45 minutes]

Dynette

Getting back in the gym post partum is exciting! Please make sure you’re cleared by your physician before following these workouts!! 

Focusing on multiple unilateral moves post partum is highly recommended! If you have any sort of pain or discomfort, stop immediately.

As a warm up, make this stretch more dynamic - which means you can move back and forth slowly every few seconds. Make sure to get a good stretch in

**don’t forget each side!**

Deep Lunge Stretch

** add weights to make this more difficult, but body weight is great to start off with **

Alternating In & Out Squats

• RDL stands for Romanian Deadlift 
• feet shoulder width apart, flat on the ground 
• with a neutral spine and shoulders relaxed and core in a neutral position, push your butt back as you lower your upper body toward the ground 
• keep the barbell close to your legs and stop at your shins, maintaining a flat/neutral spine 
• lift your upper body back up to standing position 
• feel the stretch in your hamstrings and burn in your glutes! 

** post partum, start LIGHT and focus on form and breathing and core engagement. With each set, increase the weight by at least 2-5lbs each side !! **

Barbell RDL

• place a 10lb plate in front of you with your toes on top, heel resting on the floor 
• position yourself in a wide lunge, core engaged, shoulders relaxed 
• complete a lunge in this position, press thru your front heel 

** don’t forget each leg **

Elevated Toes Stationary Lunge

- Lift hips up into bridge position and pulse 1x 
- Lower back to ground and repeat 
- Press shoulder blades into the ground and pull navel to spine

** add weight if you’re able ! **

Glute bridge with pulse

- Holding onto back of chair, find a wide, turned out stance with the feet 
- Drop into deep plie squat keeping the spine in neutral 
- Come back to stand and raise onto the balls of your feet

Plié squat with calf raise

PP LEGS - Gym [45 minutes]

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

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 LEGS - Gym [45 minutes]

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