Week 7
Kellie Knuff Postpartum Rehab
Stretches
Pick 2 at the start of each workout and 2 at the end of each workout
Lunge Hip Flexor Stretch
30 Seconds Each Side
Lunge Hamstring Stretch
30 Seconds Each Side
Massage Ball Glute Release
30 Seconds Each Side
Massage Ball Side Hip
30 Seconds Each Side
Workout 1
Repeat for 3 rounds. Take rest breaks as needed.
Standing Side Leg Raise
12 Reps Each Side
All Fours Hip Extension
12 Reps Each Side
Bird Dog with Band
12 Reps Each Side
Band Squat with Leg Lift
12 Reps Each Side
Single Leg Bridge
12 Reps Each Side
Donkey Kicks
12 Reps Each Side
Workout 2
Repeat for 3 rounds. Take rest breaks as needed.
Plank
30 Seconds
Bear Holds
30 Seconds
Dead Bugs
12 Reps Each Side
Curtsy Squat with Leg Lift
12 Reps Each Side
Reach Back Lunges
12 Reps Each Side
Jump Squats
12 Reps