Name: Playbook - Ally Yanecek - W1/D5 Mobility, Pelvic Floor, & Core
Uploaded: 2024-03-11T17:40:42.823Z
Duration: 30 min
Description: W1/D5 Mobility, Pelvic Floor, & Core

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/D5 Mobility, Pelvic Floor, & Core

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/D3 (option 2) Moderate Intensity Cardio

W1/D4 Full Body Stability

W2/D1 Lower Body Stability

W2/D2 Push/Pull

W2/D3 (option 1) Moderate Intensity Cardio

W2/D3 (option 2) Moderate Intensity Cardio

W2/D5 Low Impact HIIT

W2/D5 Mobility, Pelvic Floor, & Core

W3/D1 Leg Builder

W3/D2 Push/Pull

W3/D3 (option 1) Moderate Intensity Cardio

W3/D3 (option 2) Moderate Intensity Cardio

W3/D5 HIIT

W3/D5 Mobility, Pelvic Floor, & Core

W4/D1 Lower Body Burner

W4/D2 Push/Pull

W4/D3 (option 1) Moderate Intensity Cardio

W4/D3 (option 2) Moderate Intensity Cardio

W4/D5 HIIT

W4/D5 Mobility, Pelvic Floor, & Core

W5/D1 Lower Body INCREASE YOUR WEIGHTS, PLEASE

W5/D2 Push/Pull INCREASE YOUR WEIGHTS, PLEASE

W5/D3 (option 1) Moderate Intensity Cardio

W5/D3 (option 2) Moderate Intensity Cardio

W5/D5 HIIT

W5/D5 Mobility, Pelvic Floor, & Core

W6/D1 Lower Body

W6/D2 Upper Body Ladder

W6/D3 (option 1) Moderate Intensity Cardio

W6/D3 (option 2) Moderate Intensity Cardio

W6/D5 HIIT

W6/D5 Mobility, Pelvic Floor, & Core

W7/D1 Lower Body

W7/D2 Upper Body Ladder

W7/D3 (option 1) Moderate Intensity Cardio

W7/D3 (option 2) Moderate Intensity Cardio

W7/D5 HIIT

W7/D5 Mobility, Pelvic Floor, & Core

W8/D1 Lower Body

W8/D2 Upper Body Ladder

W8/D3 (option 1) Moderate Intensity Cardio

W8/D3 (option 2) Moderate Intensity Cardio

W8/D3 Mobility, Pelvic Floor, & Core

W8/D5 HIIT

W1/D5 Mobility, Pelvic Floor, & Core

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