Week 8
Kellie Knuff Postpartum Rehab
Stretches
Pick 2 at the start of each workout and 2 at the end of each workout
Squat to Hamstring Stretch
8 Reps
Lunge Rotation Stretch
8 Reps Each Side
Pigeon Stretch
30 Seconds Each Side
Pretzel Stretch
30 Seconds Each Side
Workout 1
Repeat for 3 rounds. Take rest breaks as needed.
Alternate T Plank
12 Reps
Wall Press Ab Cycling
30 Seconds
Single Leg Wall Squats
12 Reps Each Side
Wall Press Lunge with Rotations
12 Reps Each Side
Monster Walks
12 Steps Each Leg
Crab Walks
12 Steps Each Way
Workout 2
Repeat for 3 rounds. Take rest breaks as needed.
Plank with Hip Lifts
30 Seconds
Dead Bug Double Extension
12 Reps
Elevated Single Leg Bridge
12 Reps Each Side
Couch Bridge Marching
12 Reps Each Side
Lunges with Foot Elevated
12 Reps Each Side
Criss-Cross Jump Squats
12 Reps