Week Five: Move


Here we go!

It's time to start putting your training together and adding another crucial element: instability.

Your Week 6 workout will re-introduce you to those towels you've been using in previous workouts. You'll combine balance, core engagement and large muscle strength in this workout.

Whether it's balancing on one foot to kick a door open, picking up a preschooler on one hip, or getting off the floor, you're constantly using your body to balance and compensate for instability.

Because what's more unstable than #momlife, after all?

 

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MOVE: Strength

This week you can expect lots of cues for alignment, core engagement and breathing. Here's your chance to put all your Core Component work to good use!

But Wait, There's More...you're also going to feel the burn on that upper body as we put some new spins on a few strength training moves for your arms, shoulders and back.

Head to toe strong. You will feel like Superwoman when this workout is done!


Get Ready

You will need:

  • 2 cans

  • 2 towels you don't mind having on the floor

  • a mat

  • a wall

Total time: about 30 minutes

Week 5 Strength Workout PDF


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MOVE: Mobility

This weekโ€™s movements really combine mobility in the hip joint with hip support and stability. So basically, youโ€™re going to feel ALL the feels in and around the hip!

This is the perfect, short flowing practice to get you feeling strong yet supple at the same time. Get your spine moving, stretch out those sore, tired legs AND feel those glutes and hips working for you. All in under 15 minutes!


Get Ready

You will need:

  • a mat

  • 2 towels you don't mind having on the floor

  • a chair (optional)

Total time: about 15 minutes

Week 5 Mobility Workout 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:

  • a step or bench/chair (higher surface = easier)

  • a phone or watch to set your timer

Total time: 10 minutes

Week 5 Cardio Booster PDF


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