Name: Playbook - YOGOSKENZ . - Back to Basics- 4mo PP
Uploaded: 2024-02-23T05:28:35.175Z
Duration: 25 min
Description: Back to Basics- 4mo PP

This workout starts incorporating some modified versions of basic movements that we want to get back to!

Warm up: 5 min on your own 

Workout: 
1. 2 min on the bike- 15 seconds work, 15 seconds rest, for 2 minutes (you can do this pattern with any cardio) 
2. Burpee Mods 
3. Box jumps (low, step down) 
4. Chatarunga to Up dog (gentle) 
5. Handstand hops 

X4 rounds • each round took me about 6 minutes

15 sec work 
15 sec rest 
For 2 minutes 
You can do this with any cardio. Hike, walk, jog, bike, rope

Bike 2 min

Hop back into a plank - controlled 
Strong lower- be sure to engage your core up and in 
Knees down as you push up 
Hop feet to hands 
Stand up and squat jump

Burpee Mods

As we introduce high impact, be sure to start low and in control. Exhale each jump. Step down on alternating legs.

Box jumps

From down dog 
Roll forward into plank/ strong core- 
Slow lower into chatarunga with engaged core 
Gentle push up in Up Dog to gently stretch the abs- FLEX YOUR GLUTES during this 
Then exhale back into child’s pose- engage your core as you lift up from Up dog 
Curl your toes under to lift the knees to return to a down dog 
Then start over. 
That’s 1

10 vinyasa practice

However these look for you. Just practice hopping up and coming down on straight , strong arms.

Handstand hops

Back to Basics- 4mo PP

OMGGGOOOOOOOOOSH !!!!!! KENZIE I AM STOOOOOOOOKED FOR THIS!!!!!!!!! 21 weeks now and CANNOT WAIT to go with my FAVORITE fitness queen along my post partum journey ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

Alexandra

PP intro!

When to start PP

When to Stop Exercise

Breastfeeding

Diastasis Recti & Pelvic Floor

This was SO helpful! Baby doesn’t wanna leave me but I gotta get some movement in! Looking forward to doing this more! Thank you! 🤍🤍

Amanda

Baby Wrap Workout/ 6-7 weeks PP

Full body Circuit / 8wks PP

Back w/Bi’s

Arm Focus

Just to clarify- LOVED this. But when is the 2 min cardio interval? Before clam shells?? 

And are clam shells 20 one leg. 20 the other then repeat?!

Glute & Leg Strength / 10 wks

10/10 we’re six months postpartum and this felt SO GOOOD. Thank you 💕

Kayley

Bonnie

This was pretty much perfection. Everything I could want in a PP yoga flow. 9 weeks post partum and my body has been so tight from breastfeeding and getting back to working out. Omgoodness

Back to Basics- 4mo PP

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