Name: Playbook - Ally Yanecek - W1/D1 Lower Body Focus
Uploaded: 2024-01-22T02:28:47.977Z
Duration: 30 min
Description: W1/D1 Lower Body Focus

Great workout for the first one in 6 weeks!

Sara

Perfect segments of workouts for postpartum. 💪

Lisa

You rock, girlfriend. That was a great start to my PPD workout regime 🙌🏼

Marie Bogh

Great workout. Coming at it 9 mo postpartum trying to rebuild!

Activation: banded squat walk x 1 min, banded glute kickbacks x 25 each, long duration kegel x 10

Circuit A: Heavy / Bands
-          Squats with kegel x 10
-          Sidelying banded hip abductions x 15 each

Circuit: Light weights
-          Single leg bridges with kegel x 10 each
-          Fire Hydrants x 10 each

Mobility finisher

-  Sagittal plane leg swings x 10 all
-  Frontal plane leg swings x 10 all
-  Runners lunge to hamstring stretch x 5 each with 3 sec holds
-  Dynamic 90/90 x 10 each 
-  Ankle DF mobility x 20 sec each

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

Sagittal Leg Swings

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

Frontal Leg 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

- Bend hips and knees to 90
- Rotate them side to side

90/90 Hip Mobility

- Keep foot and heel PRESSED FLAT to ground
- Push / lean knee STRAIGHT over ankle


Modification if you have limited knee mobility: put your foot on a box or chair and then lean over your ankle

Ankle Mobility

Lower Body Warm Up

- Tighten core and glutes
- Bend knees and hips… HOLD
- Walk to the side, leading with your knee

Do NOT let your knees “cave in” at any point

Modification: don’t use a band
Advancement: put band around your ankles, hold a weight

Lateral Squat Walk

- Shift weight over one leg
- Activate glute to kick leg back

Do not sway your trunk back and forth
If you’re having trouble clearing the ground, you can slightly bend the working leg’s knee 

Modification: ditch the band
Advancement: put the band around your ankles, lay on your side

Standing Hip Extensions

Lift your pelvic floor like you are trying to stop the flow of urine AND hold in a fart

1. Fully lift
2. Hold for 10-15 seconds
3. Fully relax

Important tip - You should not be clenching your butt to do this. You can try performing while sitting on a chair so you can feel your pelvic floor lift away from the chair, then lower again.

Long Duration Kegels

Activation

- Squeeze your core, squeeze your glutes
- HOLD A KEGAL
- Slowly push your hips backwards 
- Sit like you’re sitting in a chair 
- Squeeze your glutes and quads to return to stand
- RELEASE THE KEGAL 


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

Squats with Kegal

- Lay on your side, band above knees
- Bottom leg bent (this will help stabilize you)
- Top knee straight
- Lift top heel UP and SLIGHTLY BACK 

**You should feel this in the muscle on the side of your hip - focus there

Modification: no band, perform standing
Advancement: band around ankles

Sidelying Banded Hip Abductions

HEAVY/BANDS

- Tighten core, cross one leg over the other 
- HOLD A KEGAL
- Dig heel into ground, squeeze that glute to lift yourself off ground
- RELEASE KEGAL

If you’re using a weight, I prefer to put it over the hip of the working leg

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

Modification: perform staggered bridge (opposite foot on ground, slightly in front of working foot)

Single Leg Glute Bridge with Kegal

- Place the dumbbell or band in the crease of your knee (put a towel beneath it for added comfort)
- Keep your knee bent to 90
- Squeeze the side of your glute to drive your knee away from the midline of your body 
- Pause
- Slowly lower

Fire Hydrants

LIGHT

10 seconds per side

- Turn toes out, wide stance

- Drop down into a deep squat

- Press knee out with one elbow

- Rotate chest & reach to ceiling with the other hand

- Deep breaths

World’s Greatest Stretch Level 2

- Sit with knees bent 
- Cross ankle over knee
- Sit up tall
- Deep breaths

Seated Piriformis Stretch  (R, then L)

- Squat down
- Shoot one leg out to the side
- Rotate toe to front

Modification: perform on the edge of a chair/bench 
OR lean your elbow on chair 
OR simply stand and lean to a side rather than squatting

Squatting Adductor Stretch  (R, then L)

- Front leg bent to 90
- Back leg straight behind you
- Sit tall
- Deep breaths

Modification: Prop hands up on blocks or books

Pigeon Stretch  (R, then L)

Mobility Finisher

W1/D1 Lower Body Focus

W1/D0 INTRODUCTION

Great workout. Mobility finisher felt great to end things too.

W1/D2 Push/Pull

W1/D3 (option 1) Moderate Intensity Cardio

Finally getting back into the groove of working out and this appropriately kicked my butt. Thanks for the great workout!

W1/D1 Lower Body Focus

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