Week 6.

This is it!

You’ve made it, but this is only the beginning. This is just the start to you BEING stronger and more prepared to continue back to all of the exercise & activities you would like, AND your foundation to care for a growing toddler.

Don’t stop here! Keep it going…be the example you want to set for your child!

What you need:

  • An exercise band, or something to use as resistance (weights/DBs/KBs/Bag with book/etc.)

  • Gratitude for your body, doing a miraculous thing and continuing to get stronger!

Check Out this video on some closing notes for the program, my reason “why”, and what comes next.

REMEMBER: Schedule your Exit Interview! Once you finish the program (whether that takes 6 weeks or longer), you will have another 1-on-1 session with me, similar to your initial meeting. We will look at form, talk about programming past this, help with goal setting and confidence moving into new workout plans, and discuss any questions you feel are still unanswered.

SEND ME AN EMAIL to schedule, with a heads up if there is anything specific you want to focus on/talk about!

Goal for this week… Start introducing some of the other exercises/activities you will want to be doing. If you have any challenges, now is the time to reach out to me and we can talk about starting to incorporate it in a way that will work for you. That is what your “exit interview” is for!

 

Breath & Pelvic Floor Warmup (15min).

  • Standing or Seated 360° Breathing

  • Laying on back review of:

    • Core Pump with Knee Drive, Heel Slide, Bridge.

  • Hands & Knees:

    • Fast Pelvic Floor Activations (PFA)

    • Bird Dog with Core Hold

    • Single Leg/Arm Bird Dog with Core Hold (30sec)

  • Plank with Core Hold!

Adding Impact.

Warm-up: Hurdle Steps, Leg Swings, SL Glute Bridge, Dead Bugs

  • Breaking down the squat, lunge, & side lunges to prepare for impact.

    • Adds impact to each movement

    • Includes Plank Variations

 
 

Total Body Push.

  • Dynamic Warmup

    • Arm Circles

    • Knee Drives

    • Clamshells

    • Deadbug

    • Wall Sit

  • Strength:

    • Pushups

    • Get-ups (Single Arm Carry)

    • Plank with Hand Taps

    • Squat & Press (Single Arm)

    • Plank with Toe Taps

    • Single Leg Glute Bridge (elevated)

    • Tricep Dips

    • Lunge & Twist

    • Russian Twist

Total Body Pull.

  • Dynamic Warmup:

    • Toe touch (down) with twist

    • Lunge with twist

    • Glute Bridge with Twist

    • Deadbug

  • Strength:

    • Deadlifts

    • Renegade Rows

    • Single Arm Farmer Carry

    • Bulgarian (Elevated) Split Squats

    • Bent Over Flyes

    • Slow Mountain Climbers

    • Single Leg Deadlift

    • Crib Reach

    • Side Plank