Week 5
Kellie Knuff Postpartum Rehab
Stretches
Pick 2 at the start of each workout and 2 at the end of each workout
Massage Ball Glute Release
30 Seconds Each Side
Massage Ball Side Hip
30 Seconds Each Side
Lunge Hip Flexor Stretch
30 Seconds Each Side
Lunge Hamstring Stretch
30 Seconds Each Side
Workout 1
Repeat for 3 rounds. Take rest breaks as needed.
Bird Dog
12 Reps Each Side
Plank on Knees
30 Seconds
Tabletop Core Hold
30 Seconds
Tabletop Leg Lowers
12 Reps Each Side
Side Lunges
12 Reps Each Side
Star Balance
6 Reps Each Side
Workout 2
Repeat for 3 rounds. Take rest breaks as needed.
Side Leg Raise Hold with Band
3 x 10 Seconds
All Fours Hip Extension
12 Reps Each Side
Fire Hydrant
12 Reps Each Side
Side Plank on Knees
30 Seconds Each Side
Lunges
12 Reps Each Side
Single Leg Toe Touch
12 Reps Each Side