*Week 1 – Workout 3

Start the timer when you begin, and don’t forget to log your exercise once you’re finished.

This is the third day of your first week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Lie on your back with knees bent and a neutral spine.
Breathe in slowly letting the lower ribcage expand outward in all directions (360 degrees) as you inhale (your shoulders or upper body should not move). Imagine a belt looped around your lower ribs and you are trying to push through the belt with your breathing.
Exhale slowly allowing your lower ribcage to relax as you breathe out totally relaxing the body.

From a seated position, position your front leg in a 90 degree angle and your back leg in a 90 degree angle. One hip internally rotated and the other hip externally rotated. Engage your glutes and press the knee of your externally rotated leg into the ground, which will drive your hips up and over.

3 rounds:
Abductor Rock back 5 per side

Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your leg extended to the side.
You can gently rock here back and forth, then switching sides.

Begin on all fours, knees planted directly below the waist and hands planted directly below the shoulders.
Carefully extend your left back leg behind you and simultaneously extend your right arm in front of you.
Pull them back to the starting position and do the same for the opposite leg and arm.

3 rounds:
Kettlebell Deadlifts
Rest 60-90 seconds between rounds, 6-8 reps
https://info.bumptup.org/2022/06/13/deadlift-with-dumbell-kettlebell/

Start standing with your feet outside your shoulders. If your belly is in the way when you start the movement, you can step your feet wider.
Hold a weight of your choice (kettlebell, dumbbell, gallon of milk, etc) in your hands with your arms straight
Keeping a soft bend in your knees, hinge forward from your hips as you lower the weight as if trying to touch the ground. Keep the weight as close to you as possible.
Push your heels through the ground as you stand back up.
To decrease stress on your pelvic floor muscles, gently exhale (through nose or mouth) as you stand back up. This is the hardest part of the movement.
Stand with one foot in front of the other, with a slight bend in the front knee and the back leg straight.

Stand in a relaxed position then take one step forward and dip your entire body down with your back leg bending until your shin is parallel to the ground and your front leg is at a 90 degree angle to the ground.

Hold a weight (milk jug, kettle bell) in the hand on the opposite side of the leg that is in front. (Ex: left leg in front, right arm holding kettle bell)

Have a slight lean forward, so that your chest is towards the front leg. Bend your elbow to pull the weight up to your hip. You should feel this exercise in the upper arm and shoulder.
Hold for 1-2 seconds at the top, and then return to the start by fully straightening the arm.

3 rounds:
6-8 push-ups
https://info.bumptup.org/2023/06/01/pushup/
Use a chair, couch, bench, box or even a wall to elevate the hands. Kneeling on the ground facing the box (or other surface), place the hands about shoulder width apart. Bend the elbows until the chest lowers to the edge of the box, controlling the tempo throughout the movement.
Elbows should stay tight to the sides of the body. Make sure the back stays flat, so that the hips and shoulders move at the same speed.

Use a weight that you can lift overhead with mild to moderate difficulty
Push the weight towards the ceiling as you alternate legs and march in place.
Remember to breath as you do this
Perform for 1 minute with the weight in 1 arm. Rest for 1 minute. Perform another 1 with the weight in the other arm.

Lie down on the ground prone. You can use a band or a towel to give yourself resistance. Tie the band to a sturdy object and wrap it around your ankle.
Carefully pull the band towards your glutes, hold you leg here for 3 seconds then relax your leg back down to the ground.

Lie down for 2 minutes in the prone position.