Stop Doing Kegels…Do This Instead!

Posted on January 4, 2023

To watch the full video, click here: https://youtu.be/7_MYZT3BJCo

Ladies, welcome to FCC level two, our postpartum series. This program is designed to help restore your core and get your body feeling back to normal, postpartum. Labor and Delivery are traumatic process for us. There’s a lot that happens and a lot that we have to deal with. And this is one of the best ways to help restore all that so that you can get back to doing your normal day to day functions safely and effectively. This program is designed to help fix diastasis recti incontinence prolapse and rebuild that pelvic floor and core strength that we need to lift our kids to play on the floor with them. And to do all the things we want to get back to doing. We do have some basic strength and mobility as well as some impact based activities that will get you back to running if you are an impact athletes. And don’t worry if you’re not an impact athlete, or you’re not ready for that yet, we will have modifications to help you find success along your journey. So welcome to the road recoveries. Ladies, enjoy. Hey ladies description and expectations for your program. Now this program contains eight workouts designed to be done with two workouts per week. And repeating that week one, you’ll have again two workouts, week two to workouts, week three to workouts and Week Four to workouts that do that for four weeks, and then repeat that cycle, we recommend that you go through this program for two to three months. The reason why is you’ll see results as we go through this because this is a neuromuscular program. This is designed to retrain your body from the inside out. It’s also great to compare how week one felt the first time through, and then four weeks later, compare how you feel the second time through. Now if you choose to go through that program a little bit faster, by all means you can go ahead and do that. But we know some of us don’t have time for that. So twice a week is perfectly fine. For those of us who only have time for twice a week. Now your program design. Yeah, and those two workouts per week have different formats. Format number one is a superset format, you will always have six exercises on this. And we will always work to one minute clock with a 15 second break in between or transition in between, it’s not a whole lot of rest time. These workouts are designed for intention not intensity. So if you want to push yourself harder, by all means push yourself harder. But we’re going for quality over quantity in these actions because we’re working to reprogram our bodies again from the inside out. Now that superset format will show you two exercises at a time. And we’ll do those two exercises back and forth three times of each one. If you would like to add more intensity to that you can do that up to five times of each one again depending on your level of fitness or your desired level of intensity. The second program format that we have is a circuit style. Again, we only have six exercises working to that minute clock, 15 seconds of rest, but we’ll go through it in a true circuit fashion. We’ll do Exercise number 12345 and six and they will start back at the top and go right back through it. Again you can do a minimum of three rounds maximum of five rounds for increased intensity on that right there. Enjoy. Hi ladies, this video is on the equipment that you will need for your workouts. In addition to the pelvic floor pro we’ll be using a couple of different weight modalities to help us do our exercises. Now you can feel free to do this all bodyweight so no weight whatsoever or choose to go a little bit heavier or a little bit lighter. Couple of things that you’re going to need or want yoga mat we’ll be doing several exercises that are prone are hands on the floor or supine, which is belly up hips on the floor exercises. So you’re gonna want something that you’re comfortable laying on if you don’t have a yoga mat feel free to use a towel. Second thing that you’ll want is something like a knee pad we do use these for kneeling positions we down on the floor. So pillows, gardening pads, anything along those lines to provide your nice little cushion and support will be great. Next piece of equipment. Sam bell if you don’t have a SAM bell at home, you can use something like a bag of rice or a bag of beans or even a small backpack filled with some weights. We use these for swings for reaches squats are a little bit of extra load. The sandbags are great modalities because they aren’t a solid material or a solid object. They’re very functional for our day to day uses. Even things like picking up your groceries, babies, kids, dogs, anything along those lines. We’ll also be using hand weights and I have two what are called power blocks. You may have some dumbbells at home, you don’t need anything that’s super strenuous. Two pounds is great, even up to 10 to 15 pounds depending on your level. If you don’t have weights at home you can even use something as simple as a soup can. Last piece of equipment that you may want especially if you are recently postpartum or dealing with diastasis recti is an elevated surface like a box or even a chair couch or Ottoman structure. The reason why is anytime we go into a prone position mission or kind of a plank position, we’re going to put pressure on that diathesis, we’re gonna put pressure on the core. If we’re working to close that gap, we don’t want to put unnecessary pressure on that tissue. So we’re going to want to be in a surface or on an elevated surface that helps protect that core a little bit more. So again, if you’re recently postpartum, or working on fixing your diathesis, please have an elevated surface like a boxer chair handy for those exercises that require it. Alright, ladies, here is our warmup. We’re gonna start with the ball already on but we are going to start in a seated position. So have something like a chair or a couch, something comfortable that you can actually relax on for this first portion of the warmup, a ball and band just slips on like a pair of pants and it should be just above the knees, we’re gonna go ahead and start in a seated position. To best warm up our pelvic core, we actually start with some intentional breath work. Now for that breath work, we’re always going to have the same strategy which is breathing in through the nose. And breathing up into the chest, we want to think about kind of that top portion of the ABS and the ribcage expanding, not our belly expanding. So breathing up and into that ribcage. We’re also going to incorporate a small pause into that so pausing or holding that breath, maintaining that tension, and then we’re gonna slowly exhale as you exhale. And this part is very critical. exhale through the mouth, like you’re breathing through a straw is very slow. Push as we go through that. To start, I always invite you to close your eyes. As you can feel going through this, you can feel how that core moves, how the ribcage moves ahead, breathe into the nose. hold that breath. slow exhale out through the mouth. Make sure to get all that air out. Go in again

are your two more times here really think about drawing in taking good three to four seconds to draw in. Hold that breath for three to four seconds, maintaining that pressure, maintain that tension. And that controlled exhale very slow. Like you’re blowing up the balloon, feel that ribcage come together and push all that air out. Let’s go one more time. Dig deep breath in, all the way up into the chest. slow exhale. All the way out. We’re gonna add in some reaches. Now as we grow through this, go ahead and reach his hands nice and tall up overhead, almost pushing the palms up towards the ceiling. Get that big breath in. Again, breathing up into the ribcage. Holding that breath. Exhale relaxes hands down. Let’s go. Again. We’re gonna do that four times here. Big breath in, Big Reach Up. Reaching helps lengthen the core, provide some thoracic spine mobility as we go through this. And breathing helps prime all those layers of the pelvic core one two more times. big deep breath in. Big exhale out. Good, last one here. Big deep breath in. And exhale out. Good, we’re gonna take her reaches laterally. Now I’m gonna take my right hand reach up overhead, and I’m gonna lean to my left. So I’m really lengthening that whole right side of my core. And I’m gonna take that again, that nice deep breath into the nose. You want to send almost a stretch through here, reaching that handles a little bit further. Again, holding that breath still. Nice controlled, exhale on the way out. We’re gonna alternate sides. Go ahead and hit that left side. Left hand nice and tall overhead. Big Reach. Big breath in.

Opening up that ribcage. Again, nice, easy exhale. All the way out. Get a region over the top.

breathwork is the best way to neuromuscular connect that whole pcns. Big exhale as we breathe in that respiratory diaphragm draws down your pelvic floor drawers down and the abdominals and low back and hip muscles. Lengthen. Perfect. We’re gonna go on rotation. Now go ahead and take that right hand. We’re going to reach to the left so turn my chest. big deep breath in. Hold that breath Come on back home. Taking over to the other side. Again, thinking about turning that ribcage. Rotation is actually the only plane of motion that lengthens all four layers of those abdominal muscles at one time. So for those of us who are working on having a better core, a stronger core, a more functional core rotation, is where the money’s at. can remember to turn that ribcage, turn that chest, don’t just reach the hands. One more big deep breath in. And be big exhale to come out. Beautiful. We’re gonna get the lower half going a little bit. Now we’re gonna start getting some abductors and some glutes going by doing a little ball and band work here. We’re gonna go ahead and squeeze that ball with the knees fluid, squeeze that ball, and we’re gonna do is I’m gonna walk my feet forward and back, step the feet forward, step the feet back his right foot forward, right foot back. Now you can take this a little bit faster, or you take a little bit slower, we’re just going to do a couple seconds here, we’ll just start to send to you should be squeezing still sensing those inner thigh muscles starting to work. Beautiful. We’re going to hold that squeeze still and I’m going to take my feet a little bit wide, and then back together. So we’re going wide to narrow with those feet still squeezing, still holding that ball right there. Beautiful, beautiful. And then we’re going to take those feet and this one’s a little funky, we’re going on toes out, toes in, turn those feet toes out toes in, if your feet feel like they’re not cooperating, just go a little bit slower. No, this one is funny. Good 321 Beautiful. Now we’re going to create the opposite sensation, we’re gonna push out against the band. So I’m gonna push those knees out against the band and my legs should be separated from the ball, I’m gonna hold that tension. And I’m gonna do the same thing where I step the feet forward and back. Now right now we’re working to stimulate. So those lower extremity muscles that directly connect to our pelvic floor, our adductors and our glutes. Good, maintain that tension here. You might feel this start to burn right away, or may take a little bit of effort here. We’re gonna go a little feet wide to narrow. Now I’m gonna step this foot out to the side, my emphasis is pushing from the knees, not from the feet. So my knees, move out, my feet kind of follow. Make sure you’re not doing this when we’re the feet go and knock knees, but pushing out against that ban. Great. Start to feel that work now. Beautiful. We’re gonna go same thing that toes out, toes in, toes out toes in. Now start slow. And we’re building kind of this new awareness from the hips here from the feet. So start slow, and then you can always work to go faster. Once you get it going. Good. We’re going last three, to one beautiful job. These we’re gonna take this into a standing position. Now, you can go ahead and ditch that chair. We’ll go through some lunges and reaches we’ve kind of got the upper portion of the pcns going the lower portion of the PCs going. Now we’re going to build that into one solid, global action here. Where do three different lunges, we’re gonna start with a lunge, straightforward. I’m going to my right foot straightforward on this one, you do need some tension against the band. So pushing out against that band there, lunging into it, hands, you’re gonna go up overhead. And I’m gonna take my nice deep breath in. As I come home. I’m an exhale, and I’m gonna squeeze the ball as I come back home. Breathe in the nice, big reach up. Exhales we come back home. When squeeze, Big Reach. Come back and squeeze. Last time, Big Reach, breath in. Exhale and squeeze. Now we just landed on the right, what we’re gonna do is we’re gonna balance on the left, balance on the left, reach that right foot forward to challenge that core and hip stability. This isn’t a squat, this is a reach with the hip. So my leg is relatively straight. And I’m going to push that hip out, and my right foot just helps me get out there. Same strategy, breathing in and going a little exhale. Perfect. We’re to go one more time here. Breathe in. We’ll exhale. We’re gonna take that laterally. Now my right foots going to lunge out to the right side. Both hands are going to reach over the top and lean to my left. So if any, just reach out right hand nice and tall when that big reach, come back home, same day, we’re going to breathe in. Good exhales and come back home. Give that ball a little squeeze. Breathe in. Good. Exhale, a little squeeze one more time. Exhale, no squeeze. Now we’re going to do that balance. I’m going to bounce on that left, float that right foot out to the side. Keep that but as low to the ground as possible. And that right hand still just going to reach over the Top there, we’re challenging little hip mobility with our lunge. And now we’re challenging a little hip stability with our balance. We were going to one more time here. Beautiful, we’re going to take it in rotation now, left, what’s going to stay facing straight forward, my right foot is going to open up at about 125 degrees, or to what would be about four o’clock, if this is my 12 o’clock and straight behind me is six o’clock, four o’clock, opening up, my left leg is gonna stay straight, my right hands gonna rotate around, big deep breath in, come back home, squeeze that ball, get big reach. Big drive, come back home, you may feel a little inner thigh stretch, may feel a little core stretch. Good. Exhale. And let’s go one more time, Big Reach. Come back home. Nice little squeeze. Beautiful. Now we’re gonna go that balance with a bounce on the left. And I’m gonna do that same rotation, we’re opening up that right foot to about four o’clock, push out against that band. If I push with my right, my left leg has to resist a little bit more, that makes this a little bit more challenging. But if you’re falling over, you’re doing it right. We’re doing it right, one more time. There. Perfect. We’re gonna that same thing, but on the left side now. So left legs gonna lunge forward, get his hands up nice and tall. You might feel a little stretch on his back hip, that’s perfect. Come back home. You know, we’re kind of combining this whole global motion, getting my breath work going with my hips. Functional. Three, that PCs PCs to work as one solid unit was we go through action here. One more time, think deep breath in. Big exhale. How are we doing that balance, bounce on the right foot. Now, that left what’s going to reach forward, hands come up overhead. Come back home, little squeeze. Good, Big Reach, pushing that hip forward and come back home. We know hip mobility and hip stability are two of the biggest causes of hip dysfunction and pelvic core dysfunction. Take it laterally. Now we’re gonna go a little lunge to the left, my left hand is going to reach up overhead. So I’m leaning to my right side, opening up that lateral core breath in. Exhale and squeeze. Good. Sinking on into that. Exhale, squeeze beautiful. We’re gonna one more time here. Breathing in. And big exhale. Now we’re gonna go into that lateral reach. So I’m going to bounce on my right, my left foot is going to float out and that left hands just going to pop up overhead. Find that breath work. Good. Two more there, you’re gonna find that you have one leg that you favor your favorite leg. For stability. We’re gonna go on rotation now right foots gonna stay facing straight forward, that left foot is going to open up kind of that 120 535 degree angle there is that left hand around, come back home and squeeze to get big into rotation. Come back home. Good, big breath in. Squeeze that balls you come back every time you that resistance against the band will squeeze that balance now bounce on the right, open that left foot up. Go little toe touch as needed. Challenge that distance, the slower the better. Slower, the better. One more time. They’re beautiful. These we’re gonna do our last part of our warmup, which is our squat series.

We’re gonna go six different foot positions just challenges our hips a little bit differently and challenges different muscles. Six different foot positions for a pole squats. We’re dropping into a squat and stay right there. I’m gonna start with my left foot forward, about half a foot forward and I have a little bit of tension against the band’s my feet about hip width apart. As I dropped down, I’m gonna have that tension against the band. Sit into that pull squat right here, bouncing from the hips, not just the knees, not just the knees, but the hips bounce in as they go through that. Beautiful. Go ahead and switch those feet. Keep that pulse going for where you should feel the weight in your body. I like to think 7525 75% of my weight is towards the back end towards my heels. 25% and the rest of the foot. Go and take those feet narrow or relatively narrow, squeezing the ball, hold that squeeze and get into that pulse. We want those hips down and back, down and back as it encourage us to use our hamstrings and our glutes and not so much our quads and our knees. Taking the feet a little bit why now so I have that tension against the band squat. Think just that light push very light push my knees shouldn’t be outside my feet but I should be kind of maintaining that tension in the band as I pulse through their beautiful UI. burnin burnin here. Go ahead and let’s go toes out. So I’m taking my feet hip width apart, toes slightly out, dropping into that little squat position hitting that pulse. Again, tension against the band, slight push, not overdoing it. Make sure that Velcro is not creating that rip sensation. Beautiful. Last one. Here we go toes in. This one feels a little funky, squeeze that ball, drop it on down. So I’m squeezing that ball toes in. If you feel like your toes are still straightforward, but it feels like they’re turned in. That’s okay, too. Just something to work on. Here we go. Class 321 Beautiful Ladies, you’re all warmed up. Click the Next button and get ready for your workout. Hey, ladies, welcome to week three Workout number one, we have a super set workout for you. Today, we’re gonna go back and forth between two exercises three times of each one up to five times and feeling a little spicy. And we’ve got six exercises total. So we’ll have three different super sets that you’re going through, you may want a weights you’re definitely going to need a box or an elevated surface. If you have sensitive wrists or shoulders or back you’d have a prone exercise, we have a supinated exercise, we’re going to be on the floor going belly up on that. And then as always some good lunges and squats as we go through this. All right, I’ll show you superset number one right now super set number one, we are doing some lunges. To start I’m going a anterior and posterior lunge pivots. That means I’m going forward and backwards. I’m gonna come all the way forward on my right, then I’m going to come all the way back on my right now as I step back, I’m actually going to shift that weight into my left leg. So if I go forward on the right, weights in the right leg, as I go backwards with the right foot weights on the left leg, it’s really just kind of that toe touch back, a little lunge pivot there. With that lunch, I’m going to incorporate some reaches, they lunge forward of my right, my right hands gonna come up overhead and my left hands gonna turn across my chest is going to follow that as I go. It’s gonna turn my whole chest whole core whole thoracic spine, and that right hand actually ends up coming leaning forward up overhead there. So he had a really great load and the glutes and they get a really great thoracic spine mobility exercise there. As I go backwards with that right foot, my hands will switch that right hand will come across, left hand will come up overhead. So lunge forward, right hand, left hand rotates across. And as I look back, switch it up and switch it up. I want you to let your eyes follow the hand that is rotating or reaching across so that you get that full trunk rotation. As you go through that there. Find your breath as you go through it just nice and comfortable. You really would like to add some load to this. Feel free to add some dumbbells in those presses and reaches your second exercise you are going to want to await we’re doing a little curl. With a little squat. I’m gonna go toes into actually the squeeze ball. As I squat, I’m gonna reach down at knee squeezing that ball. Make sure the heels stay down to the floor. As I come up. We’re just going to curl the chest and I’m gonna turn as I go through that. I don’t have to squeeze the ball at the top here. Just kind of let the hips do the work. Squeeze on the way down, curl as they come up, alternate sides, their hand squat, squeeze, curl and turn squat, squeeze, curl and turn as you go through that. Find your breath work typically like to breathe in, it’s up. Pull that breath as I squeezed, exhale as they come up through that currency and breathing in, holding that breath all the way down. Exhale as you come up into that turn, and that is our first superset. Exercise number one on those lunge pivots with our reaches here we go was on that right? left handers crossbreeding comes up overhead, and then go in that little pivot all the way back here. We are going to switch sides at 30 seconds. You keep that weight and that lunging leg. That forward legs was the right leg, pelvis forward, that’s my forward like as the right leg goes back, I shift that weight over to my left foot. Big turn. Big breath here. Little flow through it getting ready to switch sides in those last few beautiful go ahead and switch in that bond band might move. Feel free to adjust it. You should have tension against the band as you go through this. So I’m not letting my knees buckle. Not squeezing the ball pushing out against that band. Having that nice resistance. Find that stability right through there. That’s the hard part finding that stability as they shift through 10 seconds who will breathe, breathe free. Turn it 321 Beautiful. All right, we’re gonna go that squat and curl, squat and curl. Grab it onto your weight here. Go and toes in, squat and squeeze. Alright, here we go. Squat and squeeze. They’ll reach down as they come up. Turn as they go through their curl squat squeeze. Pick that up. Oh curl. Beautiful. Again find that Breath doesn’t have to be fast, nice and controlled. Make sure you if that’s what you’re driving the heels down and back, chest stays up nice and tall. It’s okay to fall forward just a little bit. Right we just want to start the motion from the hips. So hips go down and back to start. Like I’m going to sit down on the chair on that box right pulling me on that big turn. Turning that chest here looking good squeeze, driving up challenging that hips ability to internally rotate, which is our emergency brake. Super important for our mobility and stability who go last three to one beautiful job?

Jungle Hey ladies, Haley’s, Here’s your second superset. First one, we have a lateral lunge, leap and then jump sequence. If you’re a little nervous about the leaping and the jumping, don’t worry, we have some modifications for you. And then we’ve got a supine activity, we’re going to be belly up. So you may want that yoga mat as we go through this. That bridge activity also has little press. So you may want some weights as we go through this. First exercise that lateral lunge. I’m gonna lunge to my right. Just go a good old fashioned lateral lunge, tension against the band, trail leg straight. I’m going to come back home, give that little squeeze. Then I’m going to go right foots gonna leap. Bounce on my left, I’m gonna leap to my right, come back home. Then I’m gonna go a jump, both feet. Jump, small jumps, come right back home, right. So this is my home space here. So I’m going that lateral lunge, boom, lateral leap. Boom, lateral jump, boom. So we’re challenging some of that impact, right? That building back into impact training here. Now if the LEAP or the jump make you nervous, you don’t have to do those. Those are up tweaks. You can always do a lateral step and balance. And then for the jump, you can just do a quick two step. Quick two steps. So the down tweak is not leaping or jumping, you’re going no impact. It’s that lateral step and balance and the lateral two step real quick on that one, we will switch sides halfway, which means I’ll do that lateral lunge to my left, boom, leap to my left, jump to my left, come back home protip. If you’re feeling a little bit of leaking or some incontinence or some prolapse, go ahead and squeeze that ball as you go into that jump, and hold that squeeze as you go through jumps. that’ll actually help by giving your pelvic floor a little bit more structural support. Our second exercise, we’re gonna go prone, excuse me, we’re going supine. We’re going belly up here. I’m doing that nice bridge hold, we’re going to add in a little chest press to this. So what you want to do is you want to roll those hips back, lift those hips up in that nice reverse plank position. And then I’m gonna go for my press, I’m gonna go three chest presses, whoop, bench presses, and then rock it right back down. Now if you want to go more, by all means, go for more, just make sure those hips stay up. This should not hurt your low back. If you’re straining through the low back by pushing too hard. That’ll get that low back to cramp up and feel discomfort, make sure you’re using like utilizing that core. I do that by first, rolling my hips back. That means my core is gonna pull and then I’m gonna go for that lift. And then do that press right there. So I should get that lift and press to go through that. That is our second exercise. Here we go. All right, going that lateral leap, lunge, jump or go lateral lunge, first, lateral lunge first, then one that leap. Then I’m gonna squeeze Jump, jump, lateral lunge, lateral leap, lateral jump, boom, boom, there’s really light impact training that we’re getting here. We’re challenging some stability. We’re challenging some spring and the steps and some impact control. And we’re gonna breathe through this as you go. You will see that ball, jump, jump, we’re gonna go ahead, we’re gonna switch sides here. So I’m gonna lunge to my left, leap to my left, and then I’m gonna jump to my left. All about that impact management right here. Get that nice, controlled exhale as you land. Specially if we’re dealing with some incontinence or even some prolapse, beautiful. Your real last three to one. Nice job. We’re gonna go ahead, get into that bridge to grab onto your weight or drive those heels into the floor, roll those hips back, that Prime’s that core. Alright, here we go. We’ll roll the hips lift, three presses. rocking back down. I like to breathe in. Before I lift the hips up. You can exhale as you lift the hips. You can exhale as you come back down. Choice is yours. Bonus if you want to squeeze that ball while you’re holding the hips up, be my guess. Good. Push those heels down. We’re going to encourage those hamstrings those glutes to help drive us up so we’re not using our low back. Good, good. Again breathwork. Doesn’t have to be specific to do what feels natural. Do remember to breathe up into that chest.

Try not to push that air out into the belly. 10 seconds Nice job ladies. Here we go. Last little bit here

beautiful. Great job ladies. Done with that second superset. Round One

Hey. Ladies, superset number three last two exercises here, we’ve got a transverse plane lunge. If you want to add some weight to this, by all means, grab some dumbbells, grab a sandal hold on to that at chest, I know we’ve got a productivity. So if you need a box or a chair have a handy otherwise we’re taking it to the floor. For somebody doing we’re doing a transverse plane lunge. Let me take that right leg, I’m gonna open up in rotation, that kind of 120 535 free lunch, for at least gonna stay straight. And that front foot, most importantly, is gonna stay nailed into the floor is that foot is turning. If that knee is buckling, that’s your body’s gonna think you don’t have the mobility there quite yet. So shorten it up less range of motion. In that step. I’m gonna lunge on my right, then what I’m gonna do is I’m gonna balance on that right, so I’m gonna shift my weight over, then I’m gonna come back to just doing the reverse on my left. So I’m now lunging on my left leg, right leg is straight, and coming up that bounce, get a little toe touch as needed for that one. But again, when that lunge, try and shift your chest and head over this leg, that’s going to load up your hip. So you have the stability, we’re pushing off the lunging leg that puts pushing us up, make sure we’re not stepping into it, and then rocking back to push us up and off, you’re gonna push off the lunging leg. So I’m just going to alternate right side, left side, you don’t need to switch sides, because you’re gonna hit both sides. Either way there, our last activity for taking it prone. And we are going to do some ByteArray. Say, we’re gonna knock out some push ups, we’re gonna combine that with a little bit of a sagittal plane hip drive, so it’s not a full minute of push ups, we do get a little bit of break here, taking it prone, going into that good old push up position, I’m gonna do that sagittal plane hip drive where I drive the hips back, breathe in, I’m gonna hold that breath, actually, as they come down and go right into my push up. Exhale as I come back up, hip drive, push up, hip drive, and then into that push up right there. Now, if that little narrow, I have a narrow hand position, okay, that can be a lot for the triceps and a lot for the shoulders, adjust your hand position. If it gets easier, go a little bit wider, even rotating your hands out or rotating your hands in can change how those shoulders feel. If you have some shoulder pain, feel free to play around with that hand position to see what feels best for you. Now, if you’re going pushups aren’t for me, they really, really hurt my shoulders, you can just do that sagittal plane hip drive the whole time. Another happy medium ladies, is to actually hit that hip drive. But as you come down, go on your knees, so you can knock out that full range of motion. Push up there, I’d much rather have you go full range of motion from the knees than just an elbow snap from the elbows, their full range of motion is always better. Okay, ladies, those are your two. Let’s get ready to get started here. Alright, here we go lunges. Open it up in rotation in that transverse plane, lunge. Bounce and on up, take it back to the left and you don’t need to switch sides. So rotating open to the right, left leg will be straight. Push it on up to that balance. And then just rotate back to my left. Hit that balance right there. trail leg will be straight. You might feel a nice little stretch on that inner thigh. Beautiful. Good thinking those hips down and back. This one’s not about speed. We’re looking for depth of the lunge. And how well you can get up and out of it. You get into that bounce will squeeze that ball as you go. Boom. Nice job. We’re past that halfway point here. Keep working again. If you want to add a little extra load to this for your next rounds. Feel free to hold the way to chest You can even add a little reach down at knee. Good, will breathe in, I like to exhale as I stand about it to believe one exhale as we exert the most energy here. last rep. Beautiful. Alright, next, we’re going prone hitting the sagittal plane hip drives. With that push up. With that push up again, if you need to go to knees for your push up, go to knees, you need you just hip drives you just hip drives. There we go. Driving those hips back, breathe in. As they come forward, hold that breath. Net push them a holding my breath through the pushup exhaling as they come back up, like we said in the description. Go ahead and play around with that hand position. narrows tough on those triceps can be really tough position because small muscles there try taking your hands a little bit wide

remember that breath work past that halfway point need to go to knees dropped to knees as you go through that push up beautiful last bit here hold strong 5432 And one nice job ladies. superset number three, round one done Enjoy. Jungle Congratulations on finishing your workout ladies here is your cool down you do not need that ball and ban you can get rid of that. We’re just gonna go for a nice easy stretch with some of that breath work here. We’re gonna start with our right foot forward, kind of that mid range motion stance, not a full lunch but just enough where I can get this back hip extended. We’re gonna go ahead and breathe in and drive those hips forward looking for a stretch in that hip. If you want that heel to come up, let that he’ll come up. Take that big deep approach, getting down and into that, again, should feel like a stretch. Not any weight in that front leg. Little exhale. You can keep that foot out there or step into it every single time. That’s your choice. Breathing in. full exhale, go again, breathe in, hold those hands up overhead. Hold that hip forward. And now we’re gonna take into little lateral reach. So I’m gonna reach one hand high, one hand low. And then switch those hands, moving those hips side to side, still should feel a stretch in this back hip

here, maybe a little bit in that lateral core. Set, nice, easy flow. Beautiful. Let’s go one more each side, their big reach.

Big drive. Let’s go ahead and switch those legs. So I’m gonna take that left leg forward, drive those hands nice and tall overhead. Searching for that stretch in my right hip. Breathe in. And breathe out. Always breathing into nose. Always picking up enough. Slow push. The dry, let’s hold it there, go ahead and reach those hands laterally. We’re gonna lean up over top, sliding those hips to the side to side as we go. It just worked out, just looking for that nice easy glide in the hips. Nice easy stretch. Strenuous, beautiful. We’re gonna go ahead and stretch out the hamstring. I’m gonna start with my left leg slightly forward, right foot slightly back only about a foot in between them. And I’m gonna go for a little downswing. So I’m gonna reach those hands down and back. And I’m gonna have my left leg straight right leg bent. didn’t just come back to normal will exhale down, when push that left big toe down to the ground, over the calf. Take both hands, same motion, we’re gonna have both hands to the outside of that left leg. Turn hips slightly, turn that upper body slightly as you go through that. Beautiful One more time there. Same thing, we’re gonna go hands down to the outside of the right leg. So I’m just turning my chest the opposite way. might notice you feel different portions of the hamstring stretch as we go through that. That is perfect. We actually have three different fibers that make up those hamstrings. So they stretch differently depending on where we reached, go ahead and switch those feet. So we have that right foot forward, driving those hands down and back. Nice easy reach, it should just feel like a stretch, nothing strenuous. Take those hands the outside of the right. One more time there. There we go ahead and take those hands, the outside that left leg and turn that chest in for a little bit more active tension. Pulling in some hamstring, just gently push that right big toe down to the ground. Wonderful laser in your little inner thigh here. Take the feet nice and wide. We go ahead and go that little lateral shift on the slide my way over to my right side, my right hand is going to reach high. Use that left hand give your help solve a little hip assist and push that hip down. So reaching with the right, push that left hand down into the hip. Come on home one more time. They’re

beautiful and they will take over the other side. So hands going the right hip

was the left reach that left hand I still will breathe in. Breathe out use for that nice stretch night. Hopefully the inside

of the thigh. You might not feel exactly where I’m explaining or why I’m telling you and that’s okay. Everybody feels stretched a little bit differently depending on where we are each individually most tight. Guruji little rotation. Now I’m gonna say lunge over to my right side. I’m gonna turn my hands to the right, as a lunge over the left, turn my hands left designed to be nice and slow. Think about turning the hip. Turning my right hip say turn to my left. Turning left hip. Right. One more time, you should either rotate, turn, rotate and turn. Beautiful. We’re gonna add in some reaches here just to get that thoracic spine nice and unwound. I’m gonna go my right hand go up overhead. I’m gonna turn to my right. I’m going to lean forward with that right hand. So I’m leaning towards the camera here, my left hands gonna reach just across there. But my eyes follow that turn through my reaches right hands coming up over the top. Left hand falls and rotation there. Keep your feet nailed into the ground or just with the upper body work. One more time, big reach. And then take it over to the other side. So to do that left hands would come up overhead as it turned to my left. It’s gonna lean forward as I reach toward that camera. Right hand comes across their big breath in. Again, if you really reach those fingertips out there, like you’re reaching to grab something straining to get there. We create a little active tension Kid opens up the core opens up that thoracic spine. One more time here beautiful last one that we’re going to do, because we’re gonna go for so called type two reaches, opening up that core in the front. I’m gonna go both hands are going to come rotating back to the left to breathe in and then we come back to kind of like reaching back to catch something overthrew me Let’s go one more each side here dutiful bass. Congratulations Geraldo with your cooldown.