Name: Playbook - Ally Yanecek - W1/D3 Mobility, Pelvic Floor, & Core
Uploaded: 2024-02-21T14:38:42.649Z
Duration: 30 min
Description: W1/D3 Mobility, Pelvic Floor, & Core

Great information on the proper way to kegel and on the long 30 sec. holds on the stretches.  This workout felt really good.

Mobility: hamstring and low back focus
Pelvic floor: how to perform a proper kegel 
Core
-  Core progression
-  Finisher: side crunches x 25 each, superman x 20, sit up twist x 8 each way

- Lower knees to one side
- Activate obliques to lift shoulders off the ground


Modification if you can’t lay down: Russian twists

Side Crunches

- Lie face down on the ground, arms and legs extended
- Engage your glutes
- Raise both your arms and your legs 
- Pause at the top
- Lower back to starting position


Modification: bend elbows or leave lower body on ground
Advancement: add ankle weights or weights in hands

Supermans

- Dumbbell on shoulders or upper chest if you want

- Press back into ground

- Activate core to lift shoulders off floor
- Activate obliques to twist shoulders

- Lower under control

Sit Up Twist

Core finisher

W1/D3 Mobility, Pelvic Floor, & Core

W1/D1 Functional Strength

W1/D2 Moderate Intensity Cardio

This workout definitely pushed me and raised my heart rate.

W1/D4 Strength & Conditioning

W1/D5 OPTIONAL Yoga/Pilates

W2/D1 Functional Strength

W2/D2 Moderate Intensity Cardio

I really enjoyed this whole workout! Learning how the recognize, lengthen, and strengthen our pelvic muscles is invaluable.

W2/D3 Mobility, Pelvic Floor, & Core

W2/D4 Strength and Conditioning

W2/D5 OPTIONAL Yoga/Pilates

W3/D1 Functional Strength

W3/D2 Moderate Intensity Cardio

W3/D3 Mobility, Pelvic Floor, & Core

W3/D4 Strength & Conditioning

W3/D5 OPTIONAL Yoga/Pilates

W4/D1 Functional Strength

W4/D2 Moderate Intensity Cardio

W4/D3 Mobility, Pelvic Floor, & Core

W4/D4 Strength & Conditioning

W4/D5 OPTIONAL Yoga/Pilates

W5/D1 Functional Strength

W5/D2 Moderate Intensity Cardio

W5/D3 Mobility, Pelvic Floor, & Core

W5/D4 Strength & Conditioning

W5/D5 OPTIONAL Yoga/Pilates

W6/D1 Functional Strength

W6/D2 Moderate Intensity Cardio

W6/D3 Mobility, Pelvic Floor, & Core

W6/D4 Strength & Conditioning

W6/D5 OPTIONAL Yoga/Pilates

W7/D1 Functional Strength

W7/D2 Moderate Intensity Cardio

W7/D3 Mobility, Pelvic Floor, & Core

W7/D4 Strength & Conditioning

W7/D5 OPTIONAL Yoga/Pilates

W8/D1 Functional Strength

W8/D2 Moderate Intensity Cardio

W8/D3 Mobility, Pelvic Floor, & Core

W8/D4 Strength & Conditioning

W8/D5 OPTIONAL Yoga/Pilates

W9/D1 Functional Strength

W9/D2 Moderate Intensity Cardio

W9/D3 Mobility, Pelvic Floor, & Core

W9/D4 Strength & Conditioning

W9/D5 OPTIONAL Yoga/Pilates

W10/D1 Functional Strength

W10/D2 Moderate Intensity Cardio

W10/D3 Mobility, Pelvic Floor, & Core

W10/D4 Strength & Conditioning

W10/D5 OPTIONAL Yoga/Pilates

W1/D3 Mobility, Pelvic Floor, & Core

Community

More workouts from Ally Yanecek