Week 4

Kellie Knuff Postpartum Rehab

Stretches

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

Foam Roll Lower Back

30 Seconds Each Side

Foam Roll Glutes

30 Seconds Each Side

Thoracic Twist Stretch

30 Seconds Each Side

Towel Hamstring Stretch

30 Seconds Each Side

Workout 1

Repeat for 3 rounds. Take rest breaks as needed.

Star Balance

6 Reps Each Side

Supported Lunges

12 Reps Each Side

Supported Arabesque

12 Reps Each Side

Wall Push Ups

12 Reps

Wall Press Standing Hold

2 x 15 Seconds Each Side

Side Lying Sliding Raise

12 Reps Each Side

Workout 2

Repeat for 3 rounds. Take rest breaks as needed.

Tabletop Leg Lifts

12 Reps Each Side

Tabletop Core Hold

2 x 15 Seconds

Bridge with Calf Raise

12 Reps

Bird Dog Leg Slides

12 Reps Each Side

Elevated Bridges

12 Reps

Couch Bridges with Band

12 Reps