single arm raise from quadruped position. exhale as you lift your arm,
inhale as you lower
single arm raise > single leg raise > opposite arm and leg raise > add the crunch
find your sitz bones to balance and lengthen through your spine - lift legs out in front of you or bend to modify
from quadruped position, inhale and curve your lower back, tilting your head and pelvis then, exhale and bring your abdomen up and in, arching your spine and bringing your head and pelvis down
inhale to fill up belly like a balloon, exhale drawing your pelvic floor up and in
inhale to fill up belly like a balloon, exhale drawing your pelvic floor up and in
with knees bent, lift up from your side body and open legs up
can also perform with body fully sidelying on the mat to modify
from quadruped position, lift heel as if you want to leave a footprint on the ceiling
quickly contract pelvic floor in rapid succession
from lying position with feet planted on the ground, lift from your glutes to send your hips to the sky
from lying position with knees bent, slide one leg and then the other dragging heel along mat - can do both legs simultaneously as well. for drops, have legs in tabletop and drop one heel at a time.
from lying position with knees bent, slide one leg out in front of you and then the other elevated off the mat- can do both legs simultaneously as you progress
with arm resting on the mat and supporting your head, and knees bent, lift and lower your top leg slowly - then switch sides
with arm resting on the mat and supporting your head, lift and lower your top leg - then switch sides
refer to glute bridge video. then raise one leg in a long lever position down toward the mat and back up. for the march bring knees toward chest then back down alternately.
contract pelvic floor up and hold for 6-8 seconds, then release
with your back firmly planted on the mat, raise legs to tabletop. open legs out to the side as your exhale, return to tabletop on the inhale
from quadruped position:
slide toes and leg out to the side > slide toes in and out
for this hip-opener, have your legs each bent at 90 degree angles. you will then windshield wiper then or sit into it as you like
inhale arms up over your head, exhale to bring arms to the right (opening up through your left side) then switch
from standing or kneeling, raise arms up to shoulder height drawing fist back to shoulder in alternating motion
lift leg to hip height and open/rotate hip outward - alternating sides
begin in downward dog and move your hands forward slowly to come into upward dog for frontal stretch
bring ankle over knee and shimmy hips toward feet to apply more pressure
sitting cross-legged inhale your arms up and gently exhale and twist to gaze back over your shoulder
with fingertips resting behind your ears, hinge from the hips with knees slightly bent and a flat back. squeeze your glutes to stand
from standing or kneeling move your hips to trace an imaginary circle - perform movement in both directions
from a low, wide lunge position, bring your hands or forearms to the floor as comfortable
with feet slightly wider than shoulder-width distance apart, squat laterally to touch opposite hand to foot
from a low, wide lunge position, bring your hands or forearms to the floor as comfortable
hold your head with opposite hand as your gently pull your head to your shoulder > with shoulder down and back look over your shoulder > circle head/neck 360 degrees in both directions
with arms in front of you at ninety degree angle, open up through your chest
can perform against a wall, on elevated surface, in quadruped, or plank position
maintain a neutral spine as you squeeze your shoulder blades together with arms fully extended
from standing, inhale to draw shoulders back and down your spine, exhale to slide hands down your thighs and gently
round your back
from standing, bring one knee up toward chest and then drop foot back down to the floor. the repeat on the other side
in quadruped position, bring your elbow to opposite wrist and open into stretch
get into half lunge position with one knee planted on the floor, draw back the arm on the same side as the planted leg and look over shoulder
get into child's pose and bring your arm across and under opposite shoulder
raise arms out laterally (T), then up in a (Y) think YMCA, and pull your elbows down your ribcage for (W)
wide squat bringing your booty close to the mat - you might like rocking side to side in this position
wide squat bringing your booty close to the mat - you might like rocking side to side in this position
can squat into a calf raise or add the jump to elevate heart rate
quadruped position, raise knees. move the length of the mat using opposite arm and opposite leg
quadruped position, raise knees. slowly lift one hand off the mat, and then the other
with elbows bent at 90 degrees, lift each elbow until it is level with the shoulder. then come back to 90 degree position
hinging at hips with slightly bent knees and a flat back, place weights down and out in front of you as you row weight back toward your lower rib cage
with weights in neutral grip, hinge at the elbow to bring them down toward thighs and up toward shoulders
lying on your back, reach opposite elbow toward opposite knee and alternate sides - can be done slow or fast
with legs should-width distance apart, bend knees and sit your weight back in your heels
hold arms up and over your chest with weights vertical, bring weights out and down like bat wings
can also be performed on incline bench depending on comfortability and trimester
hold arms up and over your chest, bring weights down toward your armpits and press back up
can also be performed on incline bench depending on comfortability and trimester
with knees slightly bent and core tight, perform a hinge movement as you use lower body power to bring momentum of the weights up to your shoulder
see "clean"
from top of the movement, press weights directly up overhead
hold arms up and over your chest with weights vertical, bring weights out and down like bat wings
can also be performed on incline bench depending on comfortability and trimester
hold arms up and over your chest, bring weights down toward your armpits and press back up
can also be performed on incline bench depending on comfortability and trimester
bring weight from wrist to opposite shoulder in the form of a bicep curl
start with feet shoulder-width distance apart, then sweep one leg behind as you lunge
with back against the mat and legs in tabletop position, extend opposite arm and leg alternately
with back against the mat and legs in tented, tabletop, or hover, weight travels from above chest to over head
with weights at your sides, walk the length of your mat - progress by lifting your knees into a march
start in a forearm plank, walk your feet in toward your arms as you pike your hips up
raise weights to shoulder height - can alternate arms to modify
push weights up as you exhale and raise into a glute bridge
place feet slightly wider than shoulder-widths distance apart, hold weight by it's head as your squat down keeping knees and ankles stacked
with weights in a vertical position, bend your elbow at 90 degrees, extending down to your thighs and back up toward your shoulders
from tall or forearm plank, "rainbow" your hips toward each side of the mat
can jump or step out to modify - arms can be lateral or incorporate frontal raise
use a real one, or make it "invisible"
with or without weights, lunging out to left and right on your mat, booty back like you're sitting into a chair
standing with legs hip to shoulder-width distance and holding weights in vertical position, raise arms out to the side, stopping at shoulder height
with legs in split position, and weight on the side of the back leg, row the weight back toward your hip
side shuffle across mat with a touchdown at each end or add on a jump squat
from plank position, step feet in towards hands and stand up.
walk feet back out and repeat
from plank position, run knees in toward elbows. can also do a twisting mountain climber with knees toward opposite elbows
lift weights from shoulder height over your head simultaneously or alternate arms
from tall-kneeling position, sit hips back as weight descends and lift up as weight extends overhead
with weight horizontal at chest height and slight bend at the knees, exhale and push weight in front of you at shoulder height, inhale to retract
from high or shoulder plank, jump or side-step feet out
from high or shoulder plank, tap shoulder with opposite hand. you can also tap opposite hand if preferred.
from high plank, bring each forearm down to the mat and press through each hand to return to high plank. alternate which arm goes down first each time.
bring feet wider than shoulder-width distance apart and turn toes out. squat down and stand back up coming to the balls of your feet for an optional calf raise
whichever hand is your dominate, step the coinciding leg back
push-up options include on toes, on knees, or at an incline (can use bench or dresser)
can perform on toes, on knees, or on an incline. be sure to keep hips squared - if they rock: modify to movement, widen your stance, or lighten the weight
from crab position, lift knee toward your face and drop foot back to the floor.
alternate sides.
with your back flat on the mat, lift your legs into tabletop with your arms behind your head. lift from your lower abdominals shifting your knees toward your head as you slightly crunch up
hinging at the hip with slight bend in your knees and a flat back, raise weights laterally like bat wings. alternate arms to modify
with slight bend in your knees, lift weights up to shoulder height. alternate arms to modify
hinge at the hips with a flat back, draw weights down and trace your shins, squeeze glutes to stand back up
from seated, find c-curve in your back - can perform with heels on or off the floow
from elbow and knee (or lower down to the mat) bring elbow to knee and repeat
refer to romanian deadlift. then lift one foot at a time as you hinge forward. for more support, kickstand your back leg.
jump in a sweeping motion left and right across the mat, using arms for balance. can touch down on the mat for support
with back planted against the mat, bring weight overhead. hinge at the elbows to bring the weight toward your head.
with feet shoulder-width distance apart, place a heavy weight between your feet. hinge at the hips and squat down to grab weight and thrust it overhead. the motion should keep the weight close to your body like you're zipping up a coat
with feet in high lunge position, bend at front knee and drop back knee toward the mat, then push to stand back tall
from squat position, maintain 90 degree angle with lower body and alternately step feet out to the side. can hold a weight or perform weightless
with feet slightly wider than shoulder-width distance, place a weight between your feet. squat down with spine in upright position and grab weight. bring yourself up to stand, then squat back down to drop the weight
from squat position holding weight (or not) maintain 90 degree angle in the lower body as you move laterally across the mat
from standing position, bring elbow to knee on the same side of. the body then repeat on the other side
with feet in high lunge position, bend at front knee and drop back knee toward the mat, then push to stand back tall
laying face down on the mat, engage your glutes to raise your legs and arms as high as you can off the mat, then release back down
hold weight at shoulders, lower down into a squat - stand "explosively" as you push the weights up overhead
squat down at touch the mat, jump feet in and repeat by alternating hands
hinging at the hip with slight bend in your knees and a flat back, extend elbow straight
from side-lying, grab opposite shoulder with the arm that is on the mat. the other hand will press away from the mat
from kneeling, step one foot up to stand followed by the other. return to kneeling and repeat leading with the opposite foot. can make this exercise weighted.
holding weights a your thighs, bring hands up toward your armpits as your draw your shoulder blades back and down your spine
position your back against a wall and shimmy down until your hips and knees are in line, with knees stacked over heels
refer back to row. change grip to have arms pull back at ninety degree angle
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