Week Two: Move


Hey mama,

This week's Mama Reset workout is all about the butt, hamstrings, low back & core. The muscles on the rear of the body work together in a system called the "Posterior Chain," in fitness-speak.

Focusing your attention greatly on the rear of the body helps to correct postural imbalances and promote greater strength and fewer injuries. This workout is just what you need!

 

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MOVE: Strength

Let us introduce you to the BACK of your body! We tend to under-emphasize these muscles because, well, we don't see them in the mirror.

We also tend to use the front of the body, or the Anterior Chain, more simply because our eyes and hands work from the front of our bodies. We don't chop veggies, type emails or throw frisbees behind us, usually.

Emphasizing the back of your body, or posterior chain, in your workouts helps build strength and correct imbalances which cause slumped posture and core dysfunction. Letโ€™s do it!


Week Two: Strength

Get Ready

You will need:

  • a yoga mat

  • a small towel you don't mind running over the floor & getting dirty

Total time: about 20 minutes.

Week 2 Strength Workout PDF


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MOVE: Mobility

Hip mobility is another important part of core and glute strength. We want to create balance around the pelvis which means hip and glute muscles that arenโ€™t overly stiff and tense, which may contribute to overly tense pelvic floor muscles.

This workout ties it all together with the perfect blend of feel good strength and mobility exercises. Get ready to feel warm and fuzzy and ready to take on your day!


Week Two: Mobility

Get Ready

You will need:

  • a yoga mat

  • a towel or small blanket

Total time: about 15 minutes.

Week 2 Mobility PDF


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MOVE: Cardio

Strength and mobility is SUPER important, but big flowing movements and longer spurts are also key to your overall conditioning.

๐Ÿ‘‰๐Ÿฝ If you are in early postpartum or just getting started back to exercise after a long hiatus, we recommend you focus on walking.

๐Ÿ‘‰๐Ÿพ If you've already been exercising and feel ready for a bit more intensity, the weekly Cardio Booster will kick your non-strength days up to a new level!

Feel free to modify moves that don't feel great, shorten the workout, or even combine the Cardio Booster with a short walk to get the best of both worlds.

Save this image to your phone, or download and print the PDF below.

Aim to complete the Cardio Booster twice this week if you are using it instead of (or in addition to) walking.


Get Ready

You will need:

  • enough space to kick your legs and swing your arms

  • a phone or watch to set your timer

Total time: 10 minutes

Week 2 Cardio Booster PDF


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