Week 4 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 fourth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

Sit in a 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.

3 rounds:
Shoulder Taps – Elevated as Needed (8 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/

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.
- Modification: This exercise can be modified in standing position with palms pressed against a wall or countertop.

Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Once band is secured, grab ahold of the end with both hands clasped together. Start with the band low and on the right side of your body near your hip.
Pull band diagonally upward across your body until you reach the top left side overhead.
Do this slow and controlled fighting the resistance of the exercise band.
When finished with one side flip so that you can begin with the band on your lower left side pulling to up your right.

Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Stand with legs shoulder width apart and grab the exercise band with two hands clasped together.
Hold the band your chest with bent arms.
Slowly extend your arms straight in front of you while keeping hands together and around the band.
Bend your arms back to your chest slowly and with control.

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.

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.

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.

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.

After tying a towel or an exercise band to a sturdy material straighten in front of you until it is taught. Then make sure your arms are fully extended and pull the band towards your chest. You should feel it in your upper back muscles and arms. A towel will not have nearly as much stretch but can still be beneficial.

Begin by laying on your back on the floor and stretch out your arms to the side with your palms facing the ground.
While keeping your upper body flat against the ground bend a leg at the knee. Lift and cross this leg over the other and hold.
Repeat on the other side.