*Week 3 – Workout 2

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

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

Warm Up

Sit ina. position with 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.

There are multiple progressive movements here, chose the one that is most achievable for you.

Begin by getting into tabletop position, hands, and knees on the ground with a straight back.
Using your core to stabilize you, lift one palm off the ground and reach across to tap the opposite shoulder.
Alternate between left and right arms tapping the opposite shoulder

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:
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.

Lying down on your back with your legs bent hold a weight in each hand. (be careful not to drop the weight) Extend the weights straight above you each wrist stacked over each shoulder. Carefully lower the weights down to your chest by bending your elbows. Extend your arms back to the starting position and you have completed one rep.

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.

Standing shoulder width apart, step one leg behind you while at the same time bending your knees
Go down as far as feels comfortable without your back knee touching the ground
Keep the knee of your front leg behind your toe when bending
Step the back leg back up front to the other leg

Start standing with your feet outside your shoulders. Lift one leg off the ground.
Another option is to stand with a leg positioned slightly bent behind the foot stagger stanced (B-stance)
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.

Make sure ribs are down not flaring and out. Make sure your back, shoulders, elbows, wrists, and backs of hands are flat against the wall. Glide arms overhead in snow angel fashion keeping all points of contact with the wall. Go as far as your current mobility allows then return to start.

Holding a towel or an exercise band straight in front of stretch it out several inches until you feel it in your upper back muscles. A towel will not have nearly as much stretch but can still be beneficial.

Start by positioning yourself on your hands and knees. Lower yourself to the ground pushing your posterior back and extending your arms forward flush with the ground in front of you.
From there lift one arm and twist your upper body towards to sky towards the lifted arm. Repeat on the other side.