Category: Exercises

Exercises

Week 6, Day 2

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

5 per side shoulder tap

Core

3 rounds:
5 per side pallof press

8 straight arm pull down

Floor Press

3 rounds, 9 reps
Rest 60 seconds between rounds

Workout

3 rounds:
5 per side lateral pull thru

7 per side reverse lunge

10 band good morning

Cooldown

2 rounds:
8 wall angels

Band Pull Apart

10 x

Relax:
5 reps child’s pose to cat cow

Tags day 2, postpartumreco, w6d2, week 6

Exercises

Week 6, Day 1

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

5 per side child’s pose thoracic rotation

Core

3 rounds:
5 per side bird dog (arms only)

8 per side pallof press

Box Squat

3 rounds, 9 reps
60-90 seconds rest beween rounds

Workout

3 rounds:
12 band good morning

8 per arm seated strict press

10 standing band row

Cooldown

2 rounds:
5 per side monster walk (side/side/front/back)

Relax:
2 min prone

Tags day 1, postpartumreco, w6d1, week 6

Exercises

Week 5, Day 3

Warmup

3 min: Breathing

3 rounds:
5 per side 90/90 to kneel

5 per side adductor rock back

Core

3 rounds:
5 per side heel tap

8 straight arm pull down

Step Up – Slow Lower

3 rounds, 5 per side
Rest 60 seconds between rounds

Workout

3 rounds:
10 box squat

8 push up

5 per side lateral pull thru

Cooldown

2 rounds:
5 per leg fire hydrant

8 per leg hip flexor march standing

Relax:
30 seconds per leg pigeon

Tags day 3, postpartumreco, w5d3, week 5

Exercises

Week 5, Day 2

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

5 per side shoulder tap

Core

3 rounds

5 per side Pallof Press

3 rounds:
5 per side woodchop

8 straight arm pull down

Seated Strict Press

3 rounds, 8 reps per arm
Rest 45-60 seconds between rounds

Workout

10 standing band row

5 per side 90/90 to kneel

8 per leg step-up

Cooldown

2 rounds:
8 wall angels

Relax:
5 reps child’s pose to cat cow

Tags day 2, postpartumreco, w5d2, week 5

Exercises

Week 5, Day 1

Warmup

3 min: Breathing

3 rounds
5 per side shinbox

5 per side adductor rock back

Core

3 rounds:
5 per side heel slide

5 per side heel tap

Reverse Lunge

3 rounds. 8 per side
Rest 60 seconds between rounds

Workout

10 band good morning

8 floor press

8 per arm bent over row

Cooldown

2 rounds:
8 glute bridge

Relax:

2 min prone

Tags day 1, postpartumreco, w5d1, week 5

Exercises

Week 4, Day 3

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

5 per side adductor rock back

Core

3 rounds:
5 per side heel slide

5 per side heel tap

Band Good Morning

3 rounds, 10 reps
Rest 45 seconds between rounds

Workout

3 rounds:
10 kneeling squat

8 per side bent over row

8 push up to wall

Cooldown

2 rounds:
5 per side death march

8 hamstring curl

Relax:
2 min prone

Tags day 3, postpartumreco, w4d3, week 4

Exercises

Week 4, Day 2

Warmup

3 min: Breathing

3 rounds:
5 per side shinbox

CAUTION: IF you have a history of pain in the front of your hip or hip surgery, you may need to decrease the number of repetitions you are performing. If you feel pinching or burning in your groin, stop this exercise.

5 per side shoulder tap

Core

3 rounds:
5 per side heel slide

5 per side heel tap

Pushup

3 rounds, 8 reps
Rest 60 seconds between rounds
Note: Pushup to wall or other elevated surface

Workout

3 rounds:
8 standing banded row

8 box squat

5 per side step-up

Cooldown

2 rounds:
5 wall angels

Relax:
1 min child’s pose

Tags day 2, postpartumreco, w4d2, week 4

Exercises

Quad Stretch with Chair

Exercise Classification: Beginner

Equipment: Chair or table

Description:

In a standing position, rest one hand on a stable support for balance.
Reach back and grasp the outside leg above the ankle.
Gently bring the foot up toward the buttocks. Stay tall on your stance leg.
Repeat on opposite side.

Tags beginner, flexibility, Pregnancy

Exercises

Seated Butterfly

Exercise Classification: Beginner

Equipment: None

Description:

Sit with the soles of feet together with knees out toward the side and hands on ankles or shins.
Press your elbows downward gently onto the inner thigh area.

Tags beginner, flexibility, Pregnancy

Exercises

Glute Stretch

Exercise Classification: Beginner

Equipment: None for first trimester, pillows for second and third.

Description:

Lie on your back with the knees bent and the feet flat. If you’re past your first trimester place several pillows under your upper body to raise to a semi-reclined position.
Place the hands behind your thigh and one pull knee toward the chest.
Repeat on opposite side.

Tags beginner, flexibility, Pregnancy