Warm Up: Birth Prep Circuit

• Inversion
• Back Expansion
• Lat Release
• Hip Flexor Release
• All Fours Elevated Hip Shift (left)
• All Fours Lateral Hip Shift (right)
• Standing Hip Shift (left)
• Lateral Hip Shift (right)

You can do the warm up by following the video or on your for 30-60 seconds per exercise.

Equipment:

• 1-2 Weights (Medium to Heavy)
• Step Up Surface (Box, Stairs, Ice Box, etc)
• Yoga Block
• Long Resistance Band Attached at Chest Level for Part B, then Knee/Ankle Level for Part C
• Small Ball Optional

Workout:

PART A: 3 Rounds

• Box Squat
• Crossover Step Up
• Curtsey Lunge
• Standing Hip Shift to Move

PART B: 3 Rounds

• Deadlift
• Single Leg Deadlift with Banded Row
• Hip Airplanes
• 90/90 Side Camel

PART C:

2 Rounds

• Staggered Stance RDL
• Standing Banded Abduction
• Standing Banded Adduction
• Standing CARS
• Lateral Weighted Hip Shifts
  

1 Round 

• Squat Therapy
• Adductor Rock Back
• All Fours Hip Shift
• Heros Pose Rock Back

Part A

Part B

Part C

Cool Down