Name: Playbook - Alexis Nielsen - W10/D2 Week 10 - Day 2
Uploaded: 2023-04-13T05:32:48.367Z
Duration: 20 min
Description: W10/D2 Week 10 - Day 2

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

(DR) Core Activation - Hands & Knees

This is a common exercise that you might see suggested for DR.

Starting on your hands and knees, activate your core muscles. Extend one arm and the opposite leg, bringing them both in towards your stomach, before extending them out again.

This exercise is really great because it not only works your core muscles, but helps with your balance!

(DR) Bird Dogs

This happens to be one of my favorite DR exercises, but also one that took my a minute to be able to do.

When it comes to healing DR and working to close the gap, slow and steady wins the race!

Start by lying on your back. Activate your core muscles before lifting your feet off the floor and holding your legs in a 90 degree angle. 

Extend one foot out towards the floor before returning to the start position and switching legs.

(DR) Dead Bugs

Unlike with traditional sit ups or crunches, for this exercise you’re going to start sitting up.

Once you activate your core, slowly lean back until you’re at a slight angle, before coming back to your starting position. 

*Even though this exercise is for DR, you might find it a little more advanced. If you feel any discomfort, muscle straining, or stomach coning, simply do this exercise at a later time.

(DR) Half Sit Ups

W10/D2 Week 10 - Day 2

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

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

Samarah

Sarah

W1/D1 Week 1 - Day 1

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

Vanessa

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!

W10/D2 Week 10 - Day 2

More workouts from Alexis Nielsen