Continuing to focus on Core Recovery & Neutral Alignment during exercise.

What you need:

• A chair.

• A band or light weights (8-10lb DBs, water bottles or jugs, cans, or your baby!)

*Remember: Only move forward with the core recovery exercises when you feel you can maintain correct posture and activation. Make sure you are then trying to maintain that, using your core pump throughout the entire exercise.

**The Core Recovery Exercises should be repeated and revisted whenever possible. They add onto each other, however, on other days of the week, try to repeat the “basics”.

Goal for this week… Do 1 Breathing and/or Core Recovery exercise per day!

Video 1.

• Core Activations.

  • 2 Exhale Breathing, Core Pump, Core Hold

  • Bridge with Core Pump & Core Hold

• Dynamic Warmup

  • Clamshells

  • Birddog

  • Crab Reach

  • Bodyweight Squat & Reach

• Strength Focusing on Neutral Alignment:

  • Goblet Squats (weight in front of you)

  • March & Press

  • Lunge & Row

  • Reverse Fly

  • Baby Twist

  • Squat & Single Arm Reach

Video 2.

• Core Activations

  • 2 Exhale Breathing

  • Bridge with 2 Core Pump & Hold

• Dynamic Warmup:

  • Kneeling Hinge & Reach

  • Birddog

  • Warrior 2 Lunge & Twist

  • Hurdle Step with (or without) weight

• Strength (Neutral Alignment):

  • Kneeling Bath Reach

  • Single Leg Glute Bridge

  • Lunge & Press

  • Upright Row & Shoulder Raise

  • Deadlift

  • Incline Pushup

Video 3.

• Core Activations

  • 2 Exhale Breathing

  • Bridge with Core Pump & Hold

  • Knee Lift with Core Pump

• Dynamic Warmup:

  • Clamshells

  • Side Roll Up with Twist

  • Crab Reach

• Strength (Neutral Alignment):

  • Standup with Single Arm Hold

  • Baby Twist

  • Single Leg Deadlift

  • Bent over Row

  • Squat and Press

  • Crib Reach with Twist