Adding in some more challenging core work, while continuing to focus on

our deep core exercises, breath work, & neutral alignment.

What you need:

• A chair.

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

*Back to Basics: Don’t hesitate to go back to the initial breath/core exercises, instead of the more challenging ones, if that feels better/more doable for you in this moment.

Goal for this week… Try the knee lift from a seated position, aligned with your breath at least 1x/day.

Video 1.

• Core Activations - Seated.

  • 2 Exhale Breathing, Core Hold

  • Knee Lift with Core Pump & Core Hold

• Dynamic Warmup

  • Squat to Chair

  • Wall Angels

  • Hurdle Step Slow (with Core Pump)

• Strength:

  • Chest Press

  • Single Leg Glute Bridge

  • Laying Knee Lifts/Abs

  • Row in lunge position

  • Split Squat

  • Core Stabilization / out & in

  • Incline Plank Shoulder Taps

  • Goblet Squats

  • Tricep Dips

Video 2.

• Core Activations - Laying.

  • Core Pump

  • Bridge with Core Pump & Hold

  • Knee Lift with Pump & Hold

• Dynamic Warmup:

  • Clamshells

  • Bedroll

  • Kneeling Hinge with Reach

• Strength:

  • Stand Ups

  • Baby Twist to Hip

  • Single Arm Carry

  • Baby Press

  • Upward Row

  • Prisoner or Overhead Squats

  • Deadlift

  • Marches with Shoulder Carry

  • Shoulder Raise

Video 3.

• Core Activations - Laying.

  • Bridge with Core Pump

  • Knee Lift with Core Pump & Hold

  • Heel Slide with Core Pump

• Dynamic Warmup:

  • Single Leg Glute Bridge

  • Birddog

  • Warrior 2

  • Squat & Reach

• Strength:

  • Lunge

  • Incline Plank Up/Downs

  • Reverse Flyes

  • Side Lunge w/ Balance

  • Plank w/ Knee Drive

  • Deadlift

  • Single Leg Deadlift

  • Seated Knee Lift

  • Squat with Baby Press