Name: Playbook - Ally Yanecek - Pre/Postnatal Full Body Stronger
Uploaded: 2024-01-22T02:28:48.714Z
Duration: 30 min
Description: Pre/Postnatal Full Body Stronger

Activation: Bear crawl toe touch x 10 each, lunge gliders x 20 each 

Circuit A: Heavy / Medium / Light weights
-             Staggered RDL with kegal x 12
-             Half kneeling double arm arnold press x 10 each
-             Plank rows x 10 each
 
Circuit B: Medium / Bodyweight
-            Backwards lunges with overhead hold x 12 each 
-            1 ½ Hammer curls x 10
-            Penguins x 25 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

- Bear crawl position, tighten core 
- Shift weight to R arm, shoot R leg through, touch with L arm
- Return to start
- Repeat on opposite side

Bear Crawl Toe Touch

- Tighten core, bend hips back like you would in a squat

- Shift to one side

- Push up STRONG on that leg to shift to the other side

BODYWEIGHT Lunge Gliders

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 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

Modification: perform standing

Half Kneeling Double Arnold Press

- Plank position with hands on dumbbells: tighten core, hands under shoulders 

- Engage shoulder blade to pull elbow back to tailbone

- Slowly lower 

If this hurts your wrists, you can keep your hands on the floor & grab the dumbbell as needed


Modification: drop the weights, but still perform the row movement

Plank Row

A: HEAVY / MEDIUM / LIGHT

- Bring dumbbells overhead (this will challenge your core and balance)

- Tighten core, do NOT let your back arch

- Rely on the front leg 

- Lunge one leg back

- Dig front leg into ground (think about pushing ground away) to return to stand


Modification: Bodyweight
Advancement: Front leg on a small step or book (you’ll have to lunge deeper)

Backwards Lunges (Overhead Hold)

- Palms face each other

- Engage your upper arm and curl up STRONG 
- Lower halfway
- Curl up
- Lower fully (that’s 1 rep)


*Your elbow should stay in 1 spot - it shouldn’t swing sideways away from your body or forwards… if this happens, you’re using your shoulder rather than your biceps muscles. Lower the weight as needed to correct your form.

1 1/2 Hammer Curl

- Press back to floor
- Further engage core to life shoulder blades off ground

- Activate obliques to touch fingertips to heel

*Tip: to avoid neck pain, hold a chin tuck (aka give yourself a double chin)

Penguins

B: MEDIUM

Pre/Postnatal Full Body Stronger

Arms and Legs

Full Body Trisets

Pre/Postnatal Full Body Strength

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 Stronger

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