Name: Playbook - Ally Yanecek - Pre/Postnatal Full Body Strength
Uploaded: 2024-01-22T02:28:48.667Z
Duration: 30 min
Description: Pre/Postnatal Full Body Strength

Activation: Bear crawls x 1 min, Squat pulse x 20

Circuit A: Heavy / Bodyweight
-          Staggered RDL with kegal  x 10 each
-          Half kneeling double shoulder press x 10
-          Plank bird dogs x 10 each 

Circuit B: Medium / Bodyweight
-          Forward lunges with overhead hold x 12 each
-          1 ½ Bicep curls x 10 
-          Seated bicycles x 20 each

- Sagittal leg swings x 10 each
- Frontal leg swings x 10 each
- Crossbody arm swings x 10
- Sagittal plane arm swings x 10
- Runner’s lunge to hamstring stretch x 10 each
- Down dog to up dog x 10

- Stand on one leg, tip hips back
- Keep core and back tight and STILL
- Freely swing leg side to side

Frontal Leg Swings

- Stand on one leg
- Keep core tight, back STILL
- Swing leg freely forwards and back

Sagittal Leg Swings

- Palms face each other
- Freely swing arms back and forth

Crossbody Arm Swings

- Bend forwards at hips
- Tighten core
***Palms face each other the WHOLE TIME 
- Freely swing arms

Sagittal Arm Swings

- Put one leg in front of the other
- Place hands on floor by your front leg
- Alternate between 
1) Keeping the front leg straight and (hamstring stretch)
2) Bending the front leg (runner’s lunge)


1 rep = Runner’s Lunge + Hamstring Stretch

Runner’s Lunge to Hamstring Stretch

- Begin in pike position 
- Keep knees straight
- Try to push heels to the floor 

- Keep core tight as you drop your hips to the floor
- Relax your low back

Down Dog to Up Dog

Full Body Warm Up

- Core tight, don’t let your hips swivel
- Lift knees a couple inches off ground 
- Crawl under control

Bear Crawl

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Squeeze your glutes to stand 75% of the way…
- Return to the bottom (that’s 1 rep)

*You should not feel this in your back. Your glutes should be controlling the movement. If you do feel it in your back, lower the weight and focus on the glute / quad squeeze

Squat Pulses

Activation

- Tighten core, tighten glutes

- Keep spine steady (shouldn’t bend), keep dumbbells close to legs throughout WHOLE movement (avoids low back pain)

- Stagger stance, rely more on front leg

- HOLD A KEGAL
- Reach hips back like you’re closing a door with your butt
- Squeeze glutes to return to stand
(Should feel this more in your front leg)
- RELEASE KEGAL

How to perform a kegal: lift like you are trying to stop the flow of urine AND hold in a fart

Modification: even out feet and perform a normal RDL

Staggered RDL with Kegal

- Half kneeling, try to switch legs halfway through reps
- Core tight
- Do NOT let your back arch

Half Kneeling Double Shoulder Press

- Plank position: tighten core, do NOT let your trunk move side to side 
- Lift opposite arm and leg 


Modification: only lift one limb at a time
Advancement: drop to elbows, wear a resistance band around thighs/ankles, wear ankle or wrist weights

Plank Bird Dog

A: HEAVY / BODYWEIGHT

- Bring dumbbells overhead, this will challenge your core so keep it tight 
- Lunge forward 
- Activate quads and push yourself back to stand


Modification: hold dumbbells at your side

Forward Lunge with Overhead Hold

- Tighten core
- Upper arms stay still, elbow pointed down 

- Activate biceps to pull weight up STRONG
- Lower halfway, then pull up
- Lower fully


Modification: lower weight
Advancement: increase weight

1 1/2 Bicep Curl

- Prop self up on glutes, lean back 45 degrees, straighten legs to 45 

- Activate core to bring opposite elbow to knee


Modification: lower to ground and perform flat on your back
Advancement: place weights on your shoulders

Seated Bicycles

B: MEDIUM / BODYWEIGHT

Pre/Postnatal Full Body Strength

Arms and Legs

Full Body Trisets

Pre/Postnatal Full Body Stronger

Legs, Arms, and Abs

Total Body Stability

Full Body Sculpt

Inchworms can die. Your technique is flawless. Your abs are steel with those controlled leg lifts.

Pre/Postnatal Full Body Strength

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