*Week 5 – 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 fifth week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warmup

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 8 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.

Pull them back to the starting position and do the same for the opposite leg and arm.
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.

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.

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/

Tip: Go as slow as possible on your way down. Use the wall or a chair to assist as needed
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

3 rounds:
8 Air Squats
https://info.bumptup.org/2020/05/21/squat/
Hold for a count of five.

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.

3 rounds:
Seated Strict Press
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2022/03/29/seated-strict-press/

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.

3 rounds:
5 per side monster walk
(side/side/front/back)
https://info.bumptup.org/2022/03/29/monster-walks/

Once completed step towards the other side so the following leg is now the leading leg
Stand shoulder width apart and bend knees until in a crouch position holding your arms at your sides
Begin to step to one side with the leading leg and have the other follow a step behind for two steps each

30 seconds per side thoracic rotation