Month: November 2024

Categories
LOSSA Programed Workouts

*Week 3 – Workout 1

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

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

Warm Up

2 min:
Breathing – Seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Sit in a neutral position.
  • 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.  

3 rounds:
Shinbox 5 per side
https://info.bumptup.org/2022/03/29/shinbox/

  • 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:
5 per side child’s pose thoracic rotation
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • 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.

Core

3 rounds:
8 straight arm pull down
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

  • 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:
8 per side pallof press
https://info.bumptup.org/2022/03/29/pallof-press/

  • 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

Workout

3 rounds:
7-9 Air Squats
https://info.bumptup.org/2020/05/21/squat/

  • 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.

3 rounds:
Kettlebell Deadlifts 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.

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 by sitting on the ground with your legs out in front of you.
  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top
  • Carefully lower back down to the goalpost position 

3 rounds:
Bent over rows 8 per side
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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.

Cooldown

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

  • 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
  • Once completed step towards the other side so the following leg is now the leading leg 

Relax

Lie down for 2 minutes in the prone position

Categories
LOSSA Programed Workouts

*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

2 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

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

3 rounds:
5 per side shoulder tap
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

Core

3 rounds:
8 per side Birddog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

  • 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.

Workout

3 rounds:
Floor Press 6 per side
https://info.bumptup.org/2022/03/29/floor-press/

  • 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.

3 rounds:
8 per side lateral pull thru
https://info.bumptup.org/2022/03/29/lateral-pull-through/

  • 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:
7 per side reverse lunge
https://info.bumptup.org/2022/03/29/reverse-lunge/

  • 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

3 rounds:
6/side kettlebell deadlift stance B
https://info.bumptup.org/2022/03/29/reverse-lunge/

  • 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. 

Cooldown

3 rounds:
8 Wall Angels
https://info.bumptup.org/2022/03/28/wall-angel/

  • 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.

3 rounds:
10 band pull apart
https://info.bumptup.org/2022/03/29/banded-pull-apart/

  • 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.

Relax


5 reps child’s pose to spinal segmentation
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • 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.
Categories
LOSSA Programed Workouts

*Week 3 – 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 third week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

2 min:
Breathing – Seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Sit in a neutral position.
  • 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.  

3 rounds:
Shinbox 5 per side
https://info.bumptup.org/2022/03/29/shinbox/

  • 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:
10 downward dog pedal out
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/

  • Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.

Core

3 rounds:
8 per side woodchop
https://info.bumptup.org/2022/03/29/woodchop-high-to-low/

  • Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
  • Once the band is secured, grab ahold of the end with both hands clasped together. Start with the band high and on the right side of your body overhead. 
  • Pull the band diagonally across your body downward until you reach the bottom left side near your hip. 
  • Do this slowly and carefully, fighting the resistance of the exercise band. 
  • When finished with one side flip so that you can begin with the band on your upper left side pulling down to your right. 

3 rounds:
5 per side bird dog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

  • 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.

Workout

3 rounds:
Kettlebell Deadlifts 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.

3 rounds:
8 Air Squats
https://info.bumptup.org/2020/05/21/squat/

  • 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.

3 rounds:
8 push ups
https://info.bumptup.org/2022/03/29/push-ups/

  • Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart 
  •  Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor
  • Push up off the ground and straighten your arms until your back into starting position

3 rounds:
Bent over rows 8 per side
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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.

Cooldown

3 rounds:
5 per side dumbbell march
https://info.bumptup.org/2022/06/21/standing-march-with-overhead-weight/

*If you do not have a kettlebell, don’t worry! You can use a standard weight, a milk jug full of water, or anything that weighs ~5-10 pounds that can be safely held in your hands. You can also modify by doing the exercise without any weight.

  • 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 breathe 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. 

3 rounds:
8 prone hamstring curl
https://info.bumptup.org/2022/03/29/hamstring-curl/

  • 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.

Relax

30 seconds per side thoracic rotation

Categories
LOSSA Programed Workouts

*Week 4 – Workout 1

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

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

Warm Up

2 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
5 per side 90/90 to kneel
https://info.bumptup.org/2022/03/28/90-90-to-kneel/

  • Seated on the ground, bend one knee in front of your body
  • Position yourself so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight out behind you.

3 rounds:
5 per side child’s pose thoracic rotation
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • 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.

Core

3 rounds:
8 per side lateral pull thru
https://info.bumptup.org/2022/03/29/lateral-pull-through/

  • 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 Birddog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

  • 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.

Workout

3 rounds:
6-8 reps Goblet Squat
https://info.bumptup.org/2022/03/29/goblet-squat/

  • You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.
  • Press down into a full squat and then back up.

3 rounds:
8 per side kettlebell deadlift stance B
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • 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. 

3 rounds:
6 floor press
https://info.bumptup.org/2022/03/29/floor-press/

  • 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.

3 rounds:
Bent over rows 6 per side
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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 ret
    30 sec per side pigeonurn to the start by fully straightening the arm.
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!

Cooldown

3 rounds:
10 glute bridge
https://info.bumptup.org/2023/06/01/glute-bridge/

  • Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
  • Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
  • *If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

3 rounds:
Hip Hurdle 8 per leg
https://info.bumptup.org/2022/03/29/hip-hurdle/

  • Start by sitting on the ground with your legs extended in front of you. Place a small object around 4 inches tall on the ground next to one of your legs. Lift your leg up and over the object keeping your leg as straight as possible during this. Move your leg back over the object and repeat for the other leg. 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.

Relax


30 sec per side pigeon

Categories
LOSSA Programed Workouts

*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

2 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

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

3 rounds:
8 per side shoulder tap
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

Core

Workout

3 rounds:
6-8 reps per side dumbell strict press
Rest 60 seconds between rounds
https://info.bumptup.org/2022/03/29/seated-strict-press/

  • Carefully lower back down to the goalpost position 
  • Begin by sitting on the ground with your legs out in front of you.Grab two dumbbells and make a goalpost shape with your arms Slow and controlled push the weights overhead until they reach the top

3 rounds:
8 per side lateral pull thru
https://info.bumptup.org/2022/03/29/lateral-pull-through/

  • 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:
8 per side reverse lunge
https://info.bumptup.org/2022/03/29/reverse-lunge/

  • 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

3 rounds:
8 kettlebell deadlifts
https://info.bumptup.org/2022/03/29/reverse-lunge/

  • 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. 

Cooldown

3 rounds:
8 band pull apart
https://info.bumptup.org/2022/03/29/banded-pull-apart/

  • 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.

3 rounds:
10 banded face pulls
https://info.bumptup.org/2022/03/28/banded-face-pull/

  • 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.

Relax

30 seconds per side thoracic rotation

Categories
LOSSA Programed Workouts

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

Warm Up

2 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
Shinbox 5 per side
https://info.bumptup.org/2022/03/29/shinbox/

  • 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:
5 downward dog pedal out
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/

  • Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.

Core

3 rounds:
8 reverse crunches

Lie on your back and lift your legs and some of your bottom off the ground. Brace your core to hold yourself barely off the ground. Return to the ground.

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.

Workout

3 rounds:
8 per side kettlebell deadlift
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • 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 staggerstanced (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. 

3 rounds:
8 Air Squats
https://info.bumptup.org/2020/05/21/squat/

  • 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.

3 rounds:
Push-ups 8 reps
https://info.bumptup.org/2023/06/01/pushup/

  • 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.

3 rounds:
Bent over rows 8 per side
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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)
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
  • 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 ret
    30 sec per side pigeonurn to the start by fully straightening the arm.

Cooldown

2 rounds:
8 per side fire hydrant
https://info.bumptup.org/2022/03/29/fire-hydrant/

  • 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.

3 rounds:
10 band good morning
https://info.bumptup.org/2022/03/29/banded-good-mornings/

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

Relax


5 per side adductor rock back

Categories
LOSSB Programed Workouts

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

Warm Up

3 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
Shinbox (5 per side)
https://info.bumptup.org/2022/03/29/shinbox/

  • 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:
Downward Dogs with Pedal Out (5 per side)
https://info.bumptup.org/2022/03/29/downward-dog-with-pedal-out/

  • Begin in a downward dog position. On your toes bent at the waist with your hands fully planted on the ground. Next begin to bend one knee at a time planting your opposite foot. Alternate between each foot.

Core

3 rounds:
Half-Kneel Elbow to Knee (6 per side)
https://info.bumptup.org/2022/03/29/half-kneel-elbow-to-knee/

3 rounds:
Suitcase Carry – 50 feet

  • 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.

Workout

3 rounds:
Kettlebell Deadlifts (7-9 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. 
    • Modification: If you can’t bend very low, place something in front of you (a small box, stand in front of a step) and only lower until your weight touches the box/step and stand back up. If this is still too much, see video for “Seated Kettlebell Deadlift”.
  • Rest 60-90 seconds between rounds.

3 rounds:
Air Squats (6 reps)
https://info.bumptup.org/2020/05/21/squat/

  • 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.

3 rounds:
Push-ups (8 reps)
https://info.bumptup.org/2023/06/01/pushup/

  • 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.

3 rounds:
Bent-Over Rows (8 per side)
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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)
  • Complete 10 reps on one side before switching arms. Make sure to switch your feet as well!
  • 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.

Cooldown

3 rounds:
Fire Hydrants (8 per side)
https://info.bumptup.org/2022/03/29/fire-hydrant/

  • 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.

3 rounds:
Banded Good Mornings (10 reps)
https://info.bumptup.org/2022/03/29/banded-good-mornings/

  • This exercise is very similar to an RDL (Romanian Deadlift), as they both involve a great stretch of the hamstrings (back side of your thigh).
  • In the example, a band is used to add resistance, making the exercise more difficult. A small weight or milk jug could also be used to increase difficulty. This exercise can also be done using just body weight.
  • Position your hands behind your head, and push your hips straight back. Keep your knees almost straight, and back flat. Go down until you feel a stretch your hamstrings, and then squeeze your glutes (butt) to extend your hips on the way back up.

Relax

Adductor Rock Backs (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.
Categories
LOSSA Programed Workouts

*Week 5 – Workout 1

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

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

Warm Up

2 min:
Breathing – Standing
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • Stand in a neutral position.
  • 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.  

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

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

3 rounds:
5 per side child’s pose thoracic rotation
https://info.bumptup.org/2022/03/29/childs-pose-with-thoracic-rotation/

  • 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.

Core

3 rounds:
8 per side pallof press
https://info.bumptup.org/2022/03/29/pallof-press/

  • 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

3 rounds:
5 per side Woodchop High to Low
https://info.bumptup.org/2022/03/29/woodchop-low-to-high/

  • Equipment: Band, -If you do not have a band, try this with a jump rope, scarf, or even a tied-up blanket. 
  • Once the 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 the band diagonally upward across your body until you reach the top left side overhead. 
  • Do this slowly and controlled to fight the resistance of the exercise band. 

Workout

3 rounds:
Rest 60-90 seconds between rounds
Goblet Squats 7-9 reps
https://info.bumptup.org/2022/03/29/goblet-squat/

  • You can either choose to use a weight or not. Hold your hands or weight in your hands directly in front of your chest. Spread your legs slightly and push your behind back as you bend your knees.
  • Press down into a full squat and then back up.

3 rounds:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

  • Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

3 rounds:
8 push ups
https://info.bumptup.org/2022/03/29/push-ups/

  • Starting on your knees place both hands on the mat in front of you, slightly past shoulder width apart 
  •  Bending at the elbows, slowly lower your upper body down towards the mat until your chest just touches the floor
  • Push up off the ground and straighten your arms until your back into starting position

3 rounds:
Lateral Pull Through 6 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

  • 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.

Cooldown

3 rounds:
10 glute bridge
https://info.bumptup.org/2023/06/01/glute-bridge/

  • Start lying flat on your back, with knees bent and feet planted on the floor near your hips. Push through your heels, raising your hips in the air.
  • Think about squeezing your glutes and hamstrings at the top, holding for 1-2 seconds
  • *If you get dizzy laying flat on your back, place 2-3 pillows behind your head, neck, and upper back so that you are lying on an incline. You can also sit on the ground and lean against your couch or any piece of furniture that won’t move.

3 rounds:
6 per side Hip Flexor March
https://info.bumptup.org/2023/07/09/seated-hip-flexor-march/

  • 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.

Relax

Lie down for 2 minutes in the prone position

Categories
LOSSA Programed Workouts

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

Warm Up

2 min:
Breathing – Standing
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
5 per side hip CARs
https://info.bumptup.org/2022/03/24/hip-rotation-progression/

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

3 rounds:
8 per side shoulder tap – elevated as needed
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

Core

3 rounds:
8 straight arm pull down
https://info.bumptup.org/2022/03/29/straight-arm-pulldown/

  • 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.

Workout

3 rounds:
Rest 60-90 seconds between rounds
7-9 reps floor press
https://info.bumptup.org/2022/03/29/floor-press/

  • 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.

3 rounds:
Bent over rows 8 per side
https://info.bumptup.org/2022/03/29/bent-over-row/

  • 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:
Side Step ups 6 reps per side
https://info.bumptup.org/2022/03/28/step-ups-lateral/

  • Stand beside the step you will be stepping up onto. Instead of facing the step stand beside it and take a step up onto the step horizontally with the foot closest.

3 rounds:
8 per side kettlebell deadlift (b-stance)
https://info.bumptup.org/2022/03/29/single-leg-kettlebell-deadlift/

  • Another option is to stand with a leg positioned slightly bent behind the foot staggerstanced (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. 

Cooldown

3 rounds:
10 Banded Face Pull
https://info.bumptup.org/2022/03/28/banded-face-pull/

  • 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.

3 rounds:
10 Tricep Pulldown
https://info.bumptup.org/2022/03/29/tricep-pulldown/

  • Equipment: Band,-If you do not have a band, try this with a jump rope, scarf, or even a tied up blanket. 
  • Grab the end of the band with one arm. 
  • Start with your arm bent at your elbow 90 degrees. Your arm should be in front of you and at your side.
  •  Slowly extend your arm until it is straight and at your side, there should be tension in the band. 
  • Do this slowly and controlled fighting the resistance of the exercise band. 
  • When you have completed 10 reps on one arm, rest and do the other arm.   

Relax

Spend 1 minute in Child’s Pose

Categories
LOSSA Programed Workouts

*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

2 min:
Breathing – Standing
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/

  • 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.  

3 rounds:
Shinbox 5 per side
https://info.bumptup.org/2022/03/29/shinbox/

  • 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

  • You can gently rock here back and forth, then switching sides.
  • 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.

Core

3 rounds:
8 per side Birddog
https://info.bumptup.org/2023/07/23/table-top-bird-dog/

  • 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.

3 rounds:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

  • 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.

Workout

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/

  • Carefully lower back down to the goalpost position 
  • Begin by sitting on the ground with your legs out in front of you.
  • Grab two dumbbells and make a goalpost shape with your arms 
  • Slow and controlled push the weights overhead until they reach the top

3 rounds:
Lateral Pull Through 8 per side reps
https://info.bumptup.org/2022/03/29/lateral-pull-through/

  • 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.

Cooldown

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

Rest

30 seconds per side thoracic rotation