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
3 min:
Breathing – seated
https://info.bumptup.org/2020/05/20/diaphragmatic-breathing/
- Sit in a 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:
Hip CARs (5 per side)
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:
Shoulder Taps – Elevated to Wall (5 per side)
https://info.bumptup.org/2022/03/29/shoulder-tap/
- Begin by getting into standing position with feet about 1-2 away from a wall with arms stretched in front of you with hands against the wall. You should lean against the wall allowing your weight to shift toward the wall (as you would performing a standing push-up).
- Modification: You can also perform this activity leaning with your palms against the top of a kitchen counter for added stability.
- Always maintain a slight bend in the elbows to prevent locking them out.
- Using your core to stabilize you, lift one palm off the wall and reach across to tap the opposite shoulder.
- Alternate between left and right arms tapping the opposite shoulder.
Core
3 rounds:
Birddogs – Arms Only (5 per side)
https://info.bumptup.org/2020/10/04/bird-dogs-arms-only/
- Assume a position on all fours so that your knees are directly under your hips and hands are directly under your shoulders.
- Make sure your spine is in a neutral position. You do not want to have your back sagging or arching.
- Lift right arm until it parallel to the floor without any tilting at the shoulders- both shoulders should stay parallel to the floor.
- Gently lower arm back to your starting position and repeat with the other arm.
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:
Floor Press (6-8 reps)
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.
- Rest 60-90 seconds between rounds.
3 rounds:
Lateral Pull-Throughs (5 per side)
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:
Lunges (6 per side)
https://info.bumptup.org/2020/06/01/standing-lunge/
- Equipment: Chair
- Stand next to the chair with your closest hand resting on the top of the chair.
- Bring one leg forward until the knee is slightly bent, then extend the back leg, keeping the knee slightly bent and resting on the toes.
- Bend at the knees and perform a pelvic tilt, contracting the buttocks.
- The back heel may remain flat or lifted off the floor.
- Repeat on opposite side.
3 rounds:
Kettlebell Deadlift Stance B (8 reps)
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 stance (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:
Wall Angels (8 reps)
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:
Band Pull-Apart (10 reps)
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
Child’s Pose to Spinal Segmentation (5 reps)
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.
