Scroll down for video description ......and do not forget to:
Visit my website www.theladybossfit.com/
Check my IG / kasiapregna. .
Check my FB / kasiapregnan. .
Save some useful Pins on Pinterest www.pinterest.ie/KasiaPregnan...
Subscribe to my channel for more pregnancy postpartum & female fitness related videos
Repetitions: 8-12 repetitions, or 30-60 sec continuous walk, for each side if applicable.
Sets: 1-3 sets
Pallof Press Standing
(CORE - ANTI-ROTATION)
WHAT TO DO
1. Loop a band around a post or set up a cable machine with the cable* about sternum height.
2. Assume a hip-width stance with the side of your body facing the cable. Make sure your head, spine, and tailbone are neutral.
3. Grab the band and hold it at your sternum with both hands.
4. Exhale as you press the band away from your sternum and hold it out in front of you
for a moment, activating your core lightly to resist your body’s tendency to rotate.
5. Reverse the motion to return to the starting position.
6. Repeat this movement until all reps are completed.
*This exercise can also be performed using a cable tower.
To make it easier with the band step closer to the anchor point and to make it harder move farther away.
WHAT TO AVOID
• A too wide stance.
• Hyperextending your back.
• Tucking your tailbone under.
• Shrugging or gliding your shoulders forward.
• Rotating your torso.
Standing Lift - Band or Cable
(CORE - ROTATION)
WHAT TO DO
1. Secure a band* to a cable tower or other stable post or structure, positioned close to the
floor.
2. Grasp the band with both hands.
3. Soften your rib cage down over your hips, and engage your glutes.
4. Inhale. Keeping your arms straight, rotate through the hips and torso and pull the band
diagonally up toward the opposite side of your body as you exhale.
5. Keep your shoulder blades drawn together and down and maintain a tall, neutral spine for
the duration of the exercise. Reset before each rep.
6. Repeat this movement until all reps are completed, and then turn around and complete all
reps on the other side.
*This exercise can also be performed using a cable tower.
WHAT TO AVOID
• Shrugging or rounding your shoulders.
• Tilting your body to one side
• Lifting or flaring your rib cage.
• Rotating your hips or torso excessively.
• Allowing your front knee to collapse inwardly or outwardly.
Farmer’s Carry (dumbbell or kettlebell)
(CORE - ANTI-LATERAL FLEXION)
WHAT TO DO
1. Stand between two dumbbells /kettlebells placed on the floor at your sides.
2. Push back into your hips and bend your knees as you reach down to pick them up.
3. Hold the weights at your sides, but don’t lean them against your body. They should be about an inch away from touching your body, and your shoulder blades should be pulled back and down slightly.
4. Start walking in a controlled manner while carrying the weight on both sides.
5. Walk for the prescribed distance, then stop, and set the weights down in a controlled
Manner.
WHAT TO AVOID
• Leaning your arms against your body.
• Hyperextending your back.
• Lifting or flaring your rib cage.
• Walking too fast.
• Shrugging gliding your shoulders forward.
• Straining or holding your breath.