Name: Playbook - Alexis Nielsen - W1/D1 Week 1 - Day 1
Uploaded: 2023-04-13T05:32:48.187Z
Duration: 15 min
Description: W1/D1 Week 1 - Day 1

Not feeling too much but I'm staying positive 😌 I will be picking each day❤️🙌🏾

Samarah

Sarah

It was super simple, didn’t take much time to do which is what I need, but I definitely felt the core activation during the workout and after. I didn’t really think I was doing it correctly at first because I didn’t feel anything, but once I got the hang of it and kept going I was able to recognize the feeling in my core.

Keyana

Great work out! Seems so simple and easy yet you can feel it in your core that you’ve done a work out after finishing!

Nicole

Dietrich

Same exercises I did in PT, I love the soft start!

Nikki

Misti

Courtney

Vanessa

A little more details in the explanations would be helpful.

I enjoyed this workout. It is challenging to keep focus and have kids in your face asking question and a toddler climbing on me like Jungle gym. I wish I knew if the workouts were 10 reps per leg and then 45 sec rest or 10 reps with 45 rest before starting the next leg

Danielle

Sommy

On the road to “closing the gap” and getting your strength back in your core!

This is week one, day one.

REST PERIOD:
Personally, I rest after full reps have been completed.
For instance, with the heel drags, once I’ve done reps on BOTH sides, then I rest.

For core engagement / breathing exercises, I rest in between. So, once I inhale, exhale, and engage my core, I hold that position for as long as I can. Keep in mind that I’m STILL breathing, my core is just engaged (which feels like you’re flexing). 
Once I completely relax again, THEN I count that as my rest period.

In this video I’ll be demonstrating how to properly engage/activate your core muscles prior to doing exercise.

(DR) Core Engagement/Activation

Like the other two positions for proper breathing and core activation, I’m simply performing the movement while on my hands and knees.

Inhale, letting your belly fill with air. On the exhale bring your belly button in towards your spine. It should feel similar to flexing your abs or bracing to get hit. You should still be able to breathe comfortably.

(DR) Core Activation - Hands & Knees

For this exercise, I’m going to first activate my core. Once my core is activated/engaged, I’m going to slide one heel across the floor.

Once my leg is fully extended, I’m going to lift my leg up and place my foot back in the starting position.

Like most diastasis recti focused exercises, this particular movement might not initially feel like you’re doing much, but with the proper engagement you’ll start strengthening your weakened core muscles.

(DR) Heel Drags

W1/D1 Week 1 - Day 1

Loved how you explained in detail how to engage those TA muscles!!

Jamila

It was great! I love learning about proper core engagement. I thought it was neat how you taught us to get down on the floor. It’s very detailed instructions ☺️ The only other wish I have is that the videos were formatted differently, like instead of them being separate sections where you hit the timer, it would just be all in one video with a timer already going.. idk if that makes sense or not lol

Heather

Overal pretty good, I need practice on how to breathe.

Marisa

W1/D1 Core Activation

Great!
 Still struggling with keeping my core activated but will get it eventually.

I love how her kid is playing in the background! An inspiration to postpartum mothers!

Selena

Renee

W1/D2 Week 1 - Day 2

Great! Can you please clarify what 10-10-10-10? I’m confused I’m assuming 10reps but then above it it says 4 reps?

Valerie

Grace Edna

W1/D3 Week 1 - Day 3

Feels so good, effective and gentle and warms up my core for the morning.

It doesn’t seem like you’re doing much with these movements, but I definitely feel like my core is working!

W1/D1 Week 1 - Day 1

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