LOW ENERGY MOVEMENT
Workouts perfect for when you just don't have the energy, but still want to get movement in. We've been there...especially in the 1st trimester!
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Gentle Stretch & Breathwork
Amanda takes you through 1 minute of breathwork followed by a stretch series perfect for any trimester. Releasing all the tension and focusing on rib cage expansion
Equipment: none
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Light Express Core
A core workout safe for all of pregnancy. Bear holds, clam shells, modified side planks, and dumbbell choppers
Equipment: medium weight, Pilates ball OR pillow
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10-Minute Tight Hips & Pelvic Floor Lengthening
This birth-prep stretch is great for opening up those tights hips & preparing the pelvic floor to continue to practice lengthening for birth! Full workout written below. We're doing 45 seconds for each pose, repeat 2-4x.
- Asymmetrical rocking lunge
- Seated figure-4 rocks
- Back lying knee circ... -
Feel Good Full Body
A perfect workout for a day where you just feel like moving your body. This strength focused workout will leave you feeling refreshed and toned. Ashley is using 10 lb dumbbells
Equipment: medium weights
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Gentle Hip Mobility
No equipment needed for this gentle hip mobility circuit. Perform each move for about 45 seconds and repeat 2-4 times.
1. Rotating cat & cows
2. Kneeling hip flexor stretch
3. Pigeon post (or back lying figure-4)
4. Back lying hamstring stretch
5. 90/90 stretch
6. Squat rocks
7. Frog pose -
12-Minute Low Back Release
This low back release is part of our birth prep stretching series where we go through gentle poses and diaphragmatic breathing to loosen those stiff muscles and joints! Full workout below; repeat 2-4x as needed.
1. Elevated child's pose + diaphragmatic breathing - 10 breaths
2. Pelvic circles - ... -
10-Minute Upper Back Opener
Focusing on upper back mobility and spinal flexibility to stretch out any aches and pains!
Equipment: no equipment
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1st Trimester Full Body Stretch
Ashley shares her nightly stretch that alleviates any aches and pains that pregnancy may bring about. This workout is safe for any trimester
Equipment: none
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Light Full Body
Amanda takes you through a low energy full body strength focused workout. For those days where you want some feel good movement, but to not feel depleted. Amanda has 8 lbs, 12 lbs, and 20 lbs. One set of medium weights is enough!
Equipment: medium weights
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Full Body Express
1 upper & 1 lower body AMRAP (as many rounds as possible) to lightly strengthen your full body. Amanda is using 10 & 20 lb dumbbells. We hit our legs, back, biceps, and core!
Equipment: medium weights
