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:
Adductor 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.

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.

Find a stable box or step at a comfortable height to step onto.
Place it directly in front of you and take about one step back from it.
To begin place one foot on the box and push off from the box to pull the other one off the ground.
Do not put pressure on the foot off the box simply let it rise to meet the other on the box and set it back down on the ground.
- Tip: Go slow on the way down. Use the wall or chair for assist as needed.
Repeat 6-8 times with one leg before switching to the other side.

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.

Equipment: Band; if you do not have a band, try this with a jump rope, scarf, or even a tied up blanket.
Start standing shoulder width apart with a slight bend in the knees.
Hold onto two ends of the band with both hands. Separate and straighten your arms about shoulder width apart.
Slowly and with control pull your arms into your body by bending them and pulling them to your sides.
Return your arms to the straightened starting position.

3 rounds:
Monster Walks (8 per side in all directions – forward, backward, and to the right and left)
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.
Perform this activity in all directions, including to each side, forward, and backward.

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.