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