Name: Playbook - Sarah Stage - W4/D4 Post Pregnancy
Uploaded: 2021-07-15T08:47:07.629Z
Duration: 45 min
Description: W4/D4 Post Pregnancy

- Begin standing with your feet shoulder width apart and a dumbbell in each hand. Palms should be facing your thighs (neutral grip). This will be your starting position.
- Step backward with your left leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
- Push off of your back leg and as you come back up, raise your left knee up to your chest. 
- Make sure your heart and chest are lifted and your shoulders are back.  - Don’t forget to squeeze your glutes and your core.
- Repeat for recommended number of repetitions.

Lunge with knee raise

- Stand with feet hip width apart.
- Squat low by bending your hips and knees. As you raise up lift the right leg out to the side.
- Squat low once more, and come up lifting the left leg to the side.
- Repeat alternating legs on the side lift.
- Tip: For an extra burn you can add resistance bands / ankle weights

squat with side leg lift

- Come into a squat position and hold.
- While staying low, take two steps to the right and then two steps to the left.

Side Squats

- Keep your elbow underneath your shoulder, and feet stacked on top of each other.
- Press your hips toward the ceiling to make a straight line from head to toe.
- Raise the dumbbell directly over your shoulder keeping abdominals engaged and lower with control working your arms, and entire core.

Side plank with arm raise

- Start with your knees under your hips and your forearms directly under your shoulders.
- Lift your right leg backward, then lower it to your left side. 
- Lift it again and lower it to your right side. 
- Squeeze your right glute at the top and keep your back straight.
- Repeat.

Cross over leg lifts

W4/D4 Post Pregnancy

Evelyn

Amazing however the videos wouldn’t work for a lot of the exercises ( post natal )

Jeni 💋

W1/D1 Post Pregnancy

Most of the videos are not coming through. I like the simple moves but the videos are really helpful.

Jessica

Tree

Rema Qureshi

W1/D2 Post Pregnancy

I wish there was a video for every exercise. Sometimes, I would have to google what the exercise looks like. It would be a more efficient workout if I didn't have to get out of the app at all. Thanks!

Ricky

Wish we videos of all workouts so I dont have to google each since im not familiar with the position names thanks!

Meera

W1/D3 Post Pregnancy

I hated working out until I came across your videos. I’m so motivated! Thank you for these! 🙏🏻

W4/D4 Post Pregnancy

More workouts from Sarah Stage