Hi mamas (and mama’s to be!).
Throwing this together very fast and sporadically, but that’s running for real, right? I am currently enjoying time with my 1 month old daughter Chloe and 2 year old daughter, Bailey. I wanted to get this to you, especially while it was fresh in my mind. I will create a PDF cheat sheet for it as soon as I can, but I can’t promise I will have that before you have your baby. I am taking my maternity leave seriously! I hope you do the same and take some time off after baby!
I have recorded a VoiceOver to the original video, explaining what I am doing, but you may want to google these exercises to get an expert to explain them again. I am not a certified coach, this is just me sharing something that has worked for me, with you.
So here you go:
3 Sets of Each
Bird Dog x 5 per side (build up to 10 per side), hold for 3 seconds each rep
Side lying leg extension (not the correct name, but it’s what I’m calling it) x 20 per side
Step off third step to stick landing x 5
Pull apart (band) x 15
Single leg RDL (add twist if too easy) x8 per side
Push up incline on step early in pregnancy/knee push up later in pregnancy x 8
Step up with laundry detergent in each hand x 6 per side
Waiter walk carry x 50 steps per side
And as I said in the video, I have some resources for you below. I created this 39 page pregnancy and postpartum guide, which has a LOT of good information for you, but here are some other people to check out who I have personally worked with (and contributed to the pregnancy and postpartum guide):
Fit and healthy pregnancy by Kristina Pinto
What to eat when you are pregnant by Nicole Avena
Train like a mother by Sarah Bowen Shea and Dimity McDowell
Run like a mother by Sarah Bowen Shea and Dimity McDowell
Finding a pelvic floor therapist in your area
For a mother runner community (tell them I sent you!)
Hypnobabies birthing method
Pregnancy and Postpartum podcast series
Running For Real Superstars Community
Tina articles for further reading
Beyond Running: Miscarriage and Pregnancy Loss Podcast
Fears and paranoia in early pregnancy
What is running while pregnant like?
My baby must haves for newborns
My baby must haves for 2-3 months old
How long does it take to lose baby weight
Verity Physical Therapy & Wellness: Virtual Postpartum Return-to-Run Program
Dr. Nicole Avena
Dr. Jennifer Fuson
Hope you found this helpful. Let me know if you give it a try!