Tracy Anderson's Post Pregnancy WorkoutTracy Anderson
Year Released: 2008
I have all Tracy's workouts and this is my least favorite because of the empahsis on ab work (including lots of crunch-based variations). Here is a breakdown:
Gentle seated warmup that activates and dynamically stretches the spine, hips and hamstrings.
Tracy does several controlled abs exercises that involve the whole body:
Crunch series with legs extended (7:00)
• Basic crunch
• Knee pull in to chest / extend / straight leg lift up 90degrees / extend
• Feet apart: Extend one arm alongside the leg in a side crunch and extend the arm overhead on the way down
• Cross one foot on top of the other: Pull feet in with knees open / extend legs together
• Feet apart: Lift leg with knee slightly bent and bring the opposite shoulder to the knee
Crunch series with weight in one hand (2:30)
• Start with legs extended and together: Pull knee in and out (alternating between turn in and turnout) while the arm reaches forward and overhead
Pikes series – both hands hold a single weight (6:00)
• One knee bent and other leg extended, arms overhead: Crunch, lifting leg up to 90degrees and bringing hands to meet it / Repeat with other leg / Repeat with both legs moving at once.
• Legs extended together and arms overhead: Pull feet in with knees apart with hands reaching forward, and return to standing position.
Plank series (6:30)
• Side planks
• Prone plank on elbows / Tap knees down / Alt. leg lift
• Plank with feet apart, alternating hip extension in an attitude position
Side series (2:30) – works the core and lower body
• Lie on side with legs extended: Pull knee to shoulder and extend / Pulse up
• Cross top foot on bottom foot: Bend knees and lift legs up and back
Lower body on all fours (9:30)
A short but intense series that really gets into the glutes
• Straight leg abduction
• Hip extension in attitude position / Pulse up
• Start in arabesque position: Pull knee to shoulder and extend back
• Start in arabesque position: Tap foot to floor across bottom leg and sweep up to a diagonal
REPEAT ON OTHER SIDE
• Bring heels together and knees apart and push heels up toward ceiling (little frogs).
Arm work / unweighted (3:00)
Arm work / light weights (3:00)
This is similar to the work done on the Mat Workout but a tad slower. I personally find that these segments are not long enough to sufficiently work my upper body.
Similar to the standing cooldown on the Mat Workout but it feels more disjointed (editing not as smooth) to me and not as satisfying.
Tracy cues, guides and encourages more in this workout than in her other dvds.