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