While this workout could be for literally anyone, I am posting it here, under pre- pregnancy workouts because I designed it with an emphasis on core awareness, stability and control— while of course, still touching on everything else!
As mentioned in my previous post on the 
neutral position of the spine, core awareness, stability and control is important… throughout your life (first of all), but perhaps, even heightened throughout pregnancy. So… pre-pregnancy? You know, before the magic moment of seeing 2 lines on that peepee test strip 😉
I am suggesting to set aside 4 days a week to this split routine workout. I love split routines because you can really put some oomph into specific muscle groups each workout. So by the end of your week, where you have completed the 4 workouts, you will have gone through your whole body. What you can expect from a split routine is to have several exercises on same day for specific muscle groups to aid in muscular toning or hypertrophy. Because you will work these specific muscle groups more intensely, once a week, it will have more time to recover.
I had undeniable success with this exhaust-recover cycle and felt amazing, in control and stronger than ever!
And, with four days a week, I found a happy medium, where I could carve out this me-time in the clutter of alllll the busy— while still creating a successful habit to dedicate time to myself, my body, and lets face it, my mind!
DAY ONE
PUSH MAMA PUSH
Main Targets:
Chest, Triceps and Core
Equipment Needed:
Dumbbells, Yoga Mat, Knowledge of your Spine’s Neutral Position
Time:
25 minutes
DAY TWO
PULL MAMA PULL
Main Targets:
Back, Biceps and Core
Equipment Needed:
Dumbbells, Yoga Mat, Knowledge of your Spine’s Neutral Position
Time:
25 minutes
DAY THREE
SQUAT MAMA SQUAT
Main Targets:
Legs and Core
Equipment Needed:
Dumbbells, Yoga Mat, Step or Bench, Knowledge of your Spine’s Neutral Position
Time:
25 minutes
DAY FOUR
Main Target:
Core
Equipment Needed: Differs based on chosen level,
Yoga Mat
Time:
25 minute
DAY FIVE
BREATHE MAMA BREATHE
Main Target:
A mindful moment with your body
Equipment Needed: Yoga
Mat, Quiet Time
Time:
10 minutes
DAY SIX/ SEVEN
REST MAMA REST
Main Target:
Full Body Recovery
Equipment Needed:
Absolutely nothing
Time:
48 Hours
Self Check Before Starting this Workout Program
Do you know what the neutral position of your spine is?
Do you know how to engage the muscles of your core to support this neutral position?
If you are unsure or need a refresh, take a few minutes to review by clicking this link:
https://cut2thecorefitness.com/the-neutral-position-of-the-spine/
All exercises begin with an engagement of your core- the central, innermost, or most essential part of of your personal training journey. Make sure that you are familiar with how to engage and protect your spine before jumping in to more complex movements.
**Disclaimer**
You should consult your physician or healthcare provider before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or healthcare professional advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare provider. Do not disregard or delay obtaining medical or health related advice from your healthcare professional because of something you may have read in this program. The use of any information provided in this program is solely at your own risk.
But First...
LET'S DO A WARM UP
1 Slow Paced Circuit (3 Min)
Set Up: Put on your favorite “move your body” playlist, close the door and bask in this dedicated you time!
DO IT UP:
10 Slow high knees w/ upper body twist,
10 Full ROM arm circles forward,
10 Full ROM arm circles backward,
10 Full ROM classic squats,
5 Standing roll down, roll ups,
10 Downward dog shoulder shrugs,
10 Dead bug marches
Click here and give my go to warm up routine follow along video a try.
My Every Day Secret Weapon
(We’re talkin’ upper back posture correction, decreased shoulder pain… or in my current case- the undoing of breastfeeding posture!)
ARM WALL SLIDES:
(1 Set of 10 Reps)
Start standing with your entire back body against the wall.
With bent arms, bring your elbows against the wall at shoulder height and hands against the wall at about head height (creating a field goal position).
10 X’s Slide both of your hands as high as possible above your head, having your back, shoulders, elbows, and wrists in contact with the wall.
Your objective is to completely extend your arms without losing any points of contact with the wall or ‘popping’ your ribcage.
Slide your arms back down to initial “field goal” position and repeat 10X’s.
It is almost insane how difficult this is to do correctly ! But I promise, the results are worth the frustration of trying 😉
I love to do one set of these every night, to sort of reset any creepy posture that occurred throughout the day.
DAY ONE
PUSH MAMA PUSH
1. Dumbbell Chest Press in Bridge Position
10-15 Reps
Set Up: Lie on back with knees bent and feet planted hip width apart. Squeeze your glutes and roll your hips up to a bridge position. Hold a (personal strength appropriate) dumbbell in each hand and rest elbows on floor out to your sides, at shoulder height.
DO IT UP:
Engaging your neutral position, exhale and draw hands together above your chest giving an intentional squeeze to your pectorals. With control, inhale and reverse the movement until elbows return to floor. That’s one rep.
LEVEL UP:
As you get stronger, increase your dumbbell weight and/ or slightly straighten your elbows to widen your fly and increase the challenge.
2. Dumbbell Skull Crusher in Dead Bug Position
10-15 Reps
Set Up: Lie on back with legs lifted in a dead bug position. Hold a (personal strength appropriate) dumbbell in each hand with arms extended straight up towards ceiling and dumbbells pressed together.
DO IT UP:
Engaging your neutral position, inhale and bend elbows to lower dumbbell to floor above head. With control, exhale and reverse the movement to return to start. That’s one rep.
LEVEL UP:
As you get stronger, increase your dumbbell weight and/ or extend your legs at 45 degrees to increase the challenge.
3. Push-Up
10-15 Reps
Set Up: Start in a high plank position with hands beneath shoulders.
DO IT UP:
Engaging your neutral position while keeping shoulder blades down your back, inhale and bend elbows to lower body down in one long line from head to heels. When upper arms are parallel with floor, exhale and press straight back up to start. That’s one rep.
LEVEL UP:
As you get stronger, you can elevate your feet.
*Take pressure off wrists by distributing weight across entire hand. If needed, hold dumbbells to keep your wrist position straight. If you cannot maintain the neutral position of your spine during push-up, modify by elevating your hands.
4. Single Arm Press in Bridge Position
10-15 Reps Each Side
Set Up: Lie on back with knees bent and feet planted hip width apart. Squeeze your glutes and roll your hips up to a bridge position. Extend left arm straight up toward ceiling and hold a (personal strength appropriate) dumbbell in right hand with elbow resting on floor next to your ribs.
DO IT UP:
Engaging your neutral position, exhale and extend right arm to press dumbbell straight up toward ceiling. Once right arm is fully-extended, inhale and slowly bend at elbow and lower weight back down to start. That’s one rep.
LEVEL UP:
As you get stronger, increase your dumbbell weight and/ or perform all the reps on one side in a single leg bridge position. (Changing legs as you change arms)
5. Single Arm Tricep Extension in Dead Bug Position
10-15 Reps Each Side
Set Up: Lie on back with legs lifted in a dead bug position. Extend left arm straight up toward ceiling and hold a (personal strength appropriate) dumbbell in right hand with arm also extended toward the ceiling.
DO IT UP:
Engaging your neutral position, inhale and bend the right elbow to lower dumbbell to floor above head. With control, exhale and reverse the movement to return to start. That’s one rep.
LEVEL UP:
As you get stronger, increase your dumbbell weight and/ or perform all the reps on one side while dead bug marching the same side leg.
6. Tricep Press-Up in Downward Facing Dog Position
10-15 Reps Each Side
Set Up: Start in downward facing dog position.
DO IT UP:
Engaging your neutral position, inhale and bend your elbows to the floor keeping your arms parallel to one another. Exhale and press your arms back to extension.
LEVEL UP:
As you get stronger, execute this exercise from a high plank position.
7. 10's Crunch Series
1 Full Series
Set Up: Start lying on your back in a classic crunch position and consecutively complete:
DO IT UP:
10 Crunches
10 Sec hold at top of crunch,
10 Mini pulses at top of crunch,
10 Bicycle twists,
10 Reverse crunches,
10 Sec hold at the top.
LEVEL UP:
Change leg positions each round of the circuit. Try legs in table top, pike, or straddle position.
8. 10's Superman Series
1 Full Series
Set Up: Start lying on your front with arms and legs extended in prone position and consecutively complete:
DO IT UP:
10 Upper body raises,
10 Sec hold at top of body raise,
10 Lower body raises,
10 Sec hold at top of body raise,
10 Upper and lower body raises,
30 Sec hold at top of body raise.
LEVEL UP:
As you get stronger, complete all holds for 30 sec and/or add ankle/ wrist weights.
REST ONE MIN & REPEAT 2 MORE TIMES
DAY TWO
PULL MAMA PULL
1. Bent Over Row
10-15 Reps
Set Up: Start standing with feet hip-width apart holding a (personal strength appropriate) dumbbell in each hand. Engaging your neutral position, hinge at your hips and bring your torso forward to a 45 degree angle, slightly bend your knees and extend your arms downward, parallel to your legs.
DO IT UP:
Exhale and drive your elbows upward beyond the level of your back, intentionally engage your back and then slowly lower them back down. That’s one rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform the exercise eccentrically (1 sec to raise, 3 sec to lower).
2. Good Morning
10-15 Reps
Set Up: Start standing with feet hip-width apart. Holding a (personal strength appropriate) dumbbell in each hand, rack them at the base of your neck, resting on your shoulder blades.
DO IT UP:
Engaging your neutral position and a slight bend in your knees, exhale while hinging at your hips to bring your chest parallel with the ground. Keeping a flat back and glutes engaged, inhale and drive your feet firmly into the floor while reversing the movement. Squeeze your glutes at the top.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform the exercise eccentrically (3 sec to lower, 1 sec to raise).
3. Arnold Press
10-15 Reps
Set Up: Start standing with feet hip-width apart. Holding a (personal strength appropriate) dumbbell in each hand, rack them at shoulders with palms facing toward you.
DO IT UP:
Engaging your neutral position, exhale and raise dumbbells overhead while rotating your palms to face outward. Inhale and reverse the rotation/ movement.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform add a bicep curl before the overhead press (curl, press, lower, extend, repeat).
4. Renegade Row
10-15 Reps
Set Up: Start in a plank position holding (personal strength appropriate) dumbbells in each hand, on the floor, directly beneath your shoulders.
DO IT UP:
Engaging your neutral position, exhale and pull your right elbow upward beyond the level of your back, intentionally engage your back and then inhale and slowly lower back down. Repeat with left arm to complete one rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or elevate your feet.
5. Dumbbell Deadlift
10-15 Reps
Set Up: Start standing with feet hip-width apart, slight bend in the knees, holding a (personal strength appropriate) dumbbell in each hand just in front of your thighs.
DO IT UP:
Engaging your neutral position, inhale to hinge your hips bringing your chest forward, while tracing your dumbbells down your shins to the floor. Exhale, keeping shoulders back, glutes squeezed and reverse the movement to stand. Give an extra glute squeeze at the top.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform the exercise eccentrically (3 sec to lower, 1 sec to raise).
6. Upright Row
10-15 Reps
Set Up: Start standing with feet hip-width apart, holding a (personal strength appropriate) dumbbell in each hand just in front of your thighs.
DO IT UP:
Engaging your neutral position, exhale and pull elbows up and out wide to lift dumbbells to your chest. Inhale to reverse the movement to complete 1 rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform the exercise while in an isometric, externally rotated squat position.
7. Reverse Fly
10-15 Reps
Set Up: Start standing with feet hip-width apart, knees slightly bent, hinged forward at the hips until your (neutral) back is parallel to the floor. Holding a (personal strength appropriate) dumbbell in each hand, extend your arms straight down with elbows slightly bent and palms facing each other.
DO IT UP:
Engaging your neutral position, exhale and raise both arms up and out to the sides, intentionally squeezing the back. Inhale to slowly lower back to start to complete 1 rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform the exercise eccentrically (1 sec raise, 3 sec lower).
8. Bird Dog
10 Reps Each Side
Set Up: Start in a quadruped position on the floor, shoulders stacked over hands and hips stacked over knees.
DO IT UP:
Engaging your neutral position, inhale and reach right leg straight back while extending left arm straight forward. Pause and intentionally engage before exhaling and drawing the same arm and leg inward until touching elbow to knee to complete 1 rep. Perform 10 on one side before repeating on the other side.
LEVEL UP:
As you get stronger you can add ankle and/ or wrist weights.
REST ONE MIN & REPEAT 2 MORE TIMES
DAY THREE
SQUAT MAMA SQUAT
1. Curtsy Lunge to Side Lunge
10-15 Reps Each Side
Set Up: Start standing with feet hip-width apart holding a (personal strength appropriate) dumbbell in each hand racked up to your chest.
DO IT UP:
Engaging your neutral position, exhale and take a big step back with your right leg, crossing it behind your left. Bend your knees until your left thigh is parallel to the floor. From this curtsy position, press your left foot firmly into the ground to activate your glute and then step the right foot outward as wide as possible to a side lunge. Send your hips down and back while keeping the left leg straight. Firmly press the right foot into the floor to push yourself back to the start position. That’s one rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform each lunge eccentrically (3 sec to lower, 1 sec to raise).
2. Single Leg Deadlift
10-15 Reps Each Side
Set Up: Start standing on left leg with a (personal strength appropriate) dumbbell in right hand. Step right leg a few feet behind body, lift heel, and press right toes into the floor for balance. Keep both legs slightly bent.
DO IT UP:
Engaging the neutral position, inhale and lean forward, hinging at the hips with a flat back while lowering the weight toward the floor. Exhale and drive into the left heel to return to the standing position. That’s 1 rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbell and/ or perform the deadlift without the support of the back leg (raise leg into the air as you lower the dumbbell).
3. Quadruped Kick Back Series
1 Full Series
Set Up: Start on all fours (quadruped position). Isolate and move one leg at a time, creating one line from the top of your head-shoulders-bottom and keep feet flexed.
*Focus on engaging your glutes as your hamstring tends to want to take over!*
Engaging your neutral position, complete 10-15 reps of each of the following:
DO IT UP:
Kickbacks: Extend the right leg straight behind you, toes pointing straight down,
Leg Curls: Hold the last extension of the kickback, and curl the leg upward,
Pulse Lifts: Hold the last curl of the leg curls, and pulse the leg upward,
Hip Circles: Make circles in the air with one knee, moving from the hip. Draw a circle as wide as possible while keeping torso stable.
Side Lift Hold: Hold bent leg out to the side for 15 sec.
REPEAT on the LEFT LEG.
LEVEL UP:
As you get stronger, perform the series with ankle weights and/ or complete series with opposite arm extended off the floor.
4. Bulgarian Split Lunge
10-15 Reps Each Side
Set Up: Start standing about two feet in front of a step or bench with a (personal strength appropriate) dumbbell in each hand. Extend right leg back and place top of right foot on the bench.
DO IT UP:
Engaging your neutral position, inhale and bend knees to lower down until left thigh is parallel to the floor, keeping your shoulders back, chest up, and hips facing forward. Pause, then press through left heel to return to start.That’s one rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or perform the exercise eccentrically (3 sec to lower, 1 sec to raise).
5. Isometric Squat
30-45 Sec Hold
Set Up: Start standing with feet shoulder-width apart holding a (personal strength appropriate) dumbbell in each hand racked on chest.
DO IT UP:
Engaging your neutral position, push hips back and bend knees until thighs are parallel to the floor.
LEVEL UP:
As you get stronger, increase the weight and/ or change leg positions to externally rotated squat (sumo or plié squat).
6. Alternating Step Up
10-15 Reps Each Side
Set Up: Start standing facing a step or bench, holding a (personal strength appropriate) dumbbell in each hand at sides.
DO IT UP:
Engaging your neutral position, exhale and step left foot on top of the step. Press through left foot to stand on top of the step, while driving right knee up until it forms a 90-degree angle. Pause, then return to start. That’s 1 rep.
LEVEL UP:
As you get stronger, increase the weight of your dumbbells and/ or eccentrically step down from the step (3 sec lower).
REST ONE MIN & REPEAT 2 MORE TIMES
DAY FOUR
PROTOCOL CUT 2 THE CORE
Welcome to the inspiration for this entire blog! When I tell you that physical fitness saved me before-during-after pregnancy, I mean SAVED, in every sense of the word.
Dedicating 30 min of my day to be in my own brain space with my own body kept my mind/ sanity in check, kept my ever-changing body in check, and pulled me through (the ever so slightly tabooed topic of) postpartum depression.
*In fact, I don’t think I ever admitted this aloud. So if you’re reading, voila! Hidden behind a global pandemic, hormones and whatever else I could justify my erratic behavior with, I truly *shoulda/coulda/woulda* have sought help. Anyway— that is a whole other blog topic!*
But with this, my own form of self-help came in the structure of this core protocol!
Fully detailed with anatomy, bio-mechanics and pain science, this core protocol will not only guide you through core stability and strength exercises, but also give you the tools to be confident in your body’s abilities!
I always recommend to start at the beginning- at Level One, ensuring you are solid with the foundational basics. Once your foundation is in check, reach out if you need help assessing your current core fitness level
DO IT UP:
Click the link above which will direct you to Protocol Cut 2 the Core. Send us a message with your desired starting level and we will help get you set up and moving!
LEVEL UP:
As you get stronger, you will be able to purchase subsequent levels from our website.
DAY FIVE
BREATHE MAMA BREATHE
Full Body Scan
10-15 Min
Set Up: After a full week of intense training, take this 10 min to recenter and truly connect your body. Lie down on the floor and close your eyes.
DO IT UP:
Take deep, full breaths in your body and feel any/ all sensations.
If you feel tired, sore, or a point of tension, place 3 deep breaths there, into the heart of that muscle.
After you have scanned your body take time to release and stretch these tired/achy muscles.
Using a foam roller, ball or self passive stretches, allow your body to release and realign to prep for next week’s training!
LEVEL UP:
After completing this body scan, add my pre-pregnancy stretch routine coming soon in the next post!
So! Let me know how your week of training went 🙂 I am currently doing this split routine workout myself and would love to hear your feedback <3
