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