*Week 2 – 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 second 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.

Start standing with feet together
Bend forward at the hips as you lift one leg behind you and bring your arms straight out to the sides as if making a “T”. Your hip bones should be facing the floor.
Exercise 1: If this is hard, try to hold this position for 20 to 30 seconds. To make it easier, stand with a wall or chair to one side of you for light finger tip touch support.
Exercise 2: If you can balance in this position, bring one arm down and in front of you with your fingertips facing the floor and elbow straight. Return that arm to the starting position. Now try the other arm. If alternating is too challenging, try a few repetitions on one side, rest, then try the other side.

3 rounds:
Adductor 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 switch sides.

Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket.
Begin by standing shoulder width apart with a slight bend in the knees. Grab ahold of the band with two hands. Separate them slightly on the band so they are not right next to each other.
Straighten your arms and hold them out in front of you about shoulder height.
Pull down on the band and bring it towards your hips keeping straightened arms.
When at the bottom slowly and with control bring your arms back to the top position.

3 rounds:
50′ suitcase carry

Holding any weight of your choice and level of comfort in one hand take a few steps forward, turn, and walk back.
Switch hands and repeat.

3 rounds:
Step-ups 6 each side
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2020/10/01/step-ups/

Start in a standing position just behind the step.
Raise up onto the step with one leg as you pump your arms.
Return to start position.
Switch to the opposite leg and raise up.
You may increase the intensity of this exercise by stepping both legs onto the step and stepping back down.
Tip: Try to pull yourself onto the box with the front leg instead of pushing off with the back leg
Tip: Go as slow as possible on your way down. Use the wall or a chair to assist as needed

Stand with the feet in a straddle position.
Slowly squat toward the floor by dropping your bottom down and back as if trying to sit in a chair. Knees should remain in line with the toes.
Squat as far as you comfortable can without allowing your heels to lift off the floor.
Hold for a count of five.

Use a chair, couch, bench, box or even a wall to elevate the hands if needed. 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.

Begin on your hands and knees with a small weight placed on one side of your body. With the arm on the opposite side of your body as the weight; reach through underneath yourself and pull the weight to the other side of your body. Repeat by pulling the weight to the opposite side of your body with alternating arms.

Start on your hands and knees with your back parallel to the ground. Slowly lift one leg, keeping it bent at the knee out to the side of your body. Lift it as high as you feel comfortable then return it to the ground. Repeat on the other side.

Sit on the ground with legs straight out in front of you.
Lift one foot off the ground as far as you can using your quads and hip flexor muscles. Return it back to the ground, and repeat on the opposite side.
To make the exercise easier, Support your back on a wall or bottom of the couch.

Position yourself in a pushup position carefully pull one of your legs up and place your shin horizontally in front of your body as straight as possible. You might not be able to rest on the ground in this position completely.
You should support your body with your arms and try to press your midsection as close to the ground as possible.