MONTH 1

WEEK 3

5/23/22

WORKOUT GOAL: CARDIO, CORE & TOTAL BODY COMBINING BREATHOGRAPHY PRE-NATAL BREATH-WORK & CIRCUIT TRAINING.

CLASS PILLAR RATINGS:
• Cognition Cardio 1
• Breathography 1
• Impact 1

MAX BREATH RETENTION: 0 BEATS

Week 3 of this Pre/Post-Natal series introduces the concept of anti-rotation as a method to train your core when you are pregnant or have recently given birth. What muscles are your anti-rotators? Glute, obliques, multifidi, and many others that are as injury preventive as they are necessary for your optimal function!

EQUIPMENT: (NOTE: you can absolutely do this workout with NONE of the below equipment. If you want to use just your bodyweight, grab a hand towel to hold for creating resistance on the upper body with these moves!)
1. Ab-Ribbon
2. Theraband LIGHT
3. Mini Glute Loop (10-12”) LIGHT PAIR
4. Dumbbells: 3lbs, 5lbs
5. Booty Band Cloth LIGHT
6. Pilates Mini Ball
7. Chair
8. Yoga Block
9. Light Pull Up Band or Theraband tethered on door, couch, chair, etc