Tag: w1d1

Categories
LOSSB Programed Workouts

Week 1 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 first week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

  • Lie on your back with knees bent and 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 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:
5 per side heel slide
https://info.bumptup.org/2022/03/29/heel-slide/

  • Lie on your back with your legs bent so that your feet are flat on the ground. Slowly extend one leg at a time, you can pick your leg up and extend it or slide your foot along the ground especially if you have socks on.

3 rounds:
5 per side heel tap
https://info.bumptup.org/2022/03/29/heel-tap/

  • Lie on your back with your legs bent so that your feet are flat on the ground. Slowly lift one leg at a time, as high as is comfortable, and tap the ground with your heel then return to the starting position. Do the same for the other leg.

Workout

3 rounds:
Kneeling Squat
Rest 60 seconds between rounds, 6-8 reps
Unweighted
https://info.bumptup.org/2022/03/29/kneeling-squat/

  • Kneeling and holding a weight directly in front of your chest carefully lean back towards your calves. Use your core strength to hold yourself off of your calves though and only go as far is as is comfortable for you. Using you leg strength press yourself back up to kneeling straight up.

3 rounds:
8 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.
  • 3 rounds:
    6-8 push-ups (begin with the easiest style for you)
    https://info.bumptup.org/2023/06/01/pushup/
  • Use a chair, couch, bench, box or even a wall to elevate the hands. 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:
8 standing band row
https://info.bumptup.org/2022/03/29/standing-banded-row/

  • 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. 

Cooldown

2 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.

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.

Relax

Lie down for 2 minutes in the prone position.

Categories
LOSSA Programed Workouts

*Week 1 – 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 first week of programmed workouts in the BumptUp Post Pregnancy Workouts.

Warm Up

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

  • Lie on your back with knees bent and 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 – 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:
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. 

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.

Workout

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.

    3 rounds:
    5 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.

Cooldown

2 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.

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.

Relax

Lie down for 2 minutes in the prone position.