Week 3

Kellie Knuff Postpartum Rehab

Stretches

Pick 2 at the start of each workout and 2 at the end of each workout

Sitting Glute Stretch

30 Seconds Each Side

Couch Hamstring Stretch

30 Seconds Each Side

Figure 4 Stretch

30 Seconds Each Side

Cross Body Stretch

30 Seconds Each Side

Workout 1

Repeat for 3 rounds. Take rest breaks as needed.

All Fours Arm Raise

12 Reps Each Side

All Fours Leg Slide

12 Reps Each Side

All Fours Leg Sweep

12 Reps Each Side

Side Lying Sliding Raise

12 Reps Each Side

Heel Slides

12 Reps Each Side

Tabletop Leg Lifts

12 Reps Each Side

Workout 2

Repeat for 3 rounds. Take rest breaks as needed.

Pelvic Tilts

12 Reps

Bridges with Band

12 Reps

Squat Taps (add band around knees)

12 Reps

Couch Bridge with Band

12 Reps

Leg Lifts Off Chair

12 Reps Each Side

Core Hold, Arms Overhead

12 Reps