Name: Playbook - Ally Yanecek - W1/D4 Full Body Stability
Uploaded: 2024-03-11T17:41:18.882Z
Duration: 30 min
Description: W1/D4 Full Body Stability

Activation: Inchworm to shoulder tap x 5, squat pulse x 20, quick flick kegel x 10

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

Circuit B: Medium / Bodyweight
-          Lunges with overhead hold  with kegal x 10 each
-          Bicep curls x 10 
-          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

- Walk out to plank position, tighten core
- Touch hand to opposite shoulder
- Squeeze abs to make sure hips don’t move

1 rep = inchworm + R tap + L tap 

Modification: drop to knees to perform shoulder taps

Inchworm to Shoulder Taps

-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

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

1. Quickly lift
2. Quickly relax
3. Relax for 3 seconds 
(this is to ensure you're completely relaxing/releasing your pelvic floor)

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.

Quick Flick Kegel

Activation

- Squeeze your core, squeeze your glutes
- HOLD A KEGAL
- Unlock glutes and reach your hips back (like you’re closing a door with your butt)
- Keep the weight close to / touching your legs 
- Squeeze your glutes to return to standing
- RELEASE THE KEGAL 

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


*if you start to feel this in your back 
1) tighten your core or 
2) don’t bend as far or
3) lighten your weights

RDL with Kegal

- Shoulder press from the same side with the down knee
- Do NOT let your back arch
- Keep your core tight

Half Kneeling 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, drop to knees
Advancement: drop to elbows, wear a resistance band around thighs/ankles, wear ankle or wrist weights

Plank Bird Dog

HEAVY / BODYWEIGHT

- Bring dumbbells overhead, this will challenge your core so keep it tight 

- HOLD A KEGAL
- Lunge forward 
- Activate quads and push yourself back to stand
- RELEASE KEGAL

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


Modification: hold dumbbells at your side, perform staggered squats

Forward Lunge w Overhead Hold w Kegal

- Tighten core, shoulders back, “proud chest”
- Upper arms stay parallel to your trunk
- Palms face forwards

- Pull dumbbells to shoulders STRONG
- Reverse motion slowly

Bicep Curls

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core


Modification: leave lower heel on ground
Advancement: add a light weight on either shoulder

Flat Bicycles

MEDIUM / BODYWEIGHT

W1/D4 Full Body Stability

W1/D0 INTRODUCTION

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

W1/D1 Lower Body Focus

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/D4 Full Body Stability

Community

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