Name: Playbook - Ally Yanecek - W10/D3 Mobility, Pelvic Floor, & Core
Uploaded: 2024-02-24T20:29:34.088Z
Duration: 30 min
Description: W10/D3 Mobility, Pelvic Floor, & Core

Mobility: spine and hips
Pelvic floor: kegel series
Core
-  Core progression
-  Finisher: Russian twists x 20 each, superman angels x 15, side plank hip dips x 15 each

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

1. Slowly lift up and pause at "floors" 1-5
2. Hold at the 5th floor for 5 seconds
3. Slowly lower to each floor (need to get to the point where your floor is completely relaxed)
4. Gently bear down for 5 seconds
5. Return to ground level 


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.

Elevator Kegel with Bulge

- Start on all fours
- HOLD KEGEL
- Reach opposite arm and leg up
- Hold a few seconds
- Return to ground
- RELEASE KEGEL

Bird Dog with Kegel

- Plank position: tighten core, do NOT let your trunk move side to side 
- HOLD KEGEL
- Lift opposite arm and leg 
- Hold for a few seconds
- Return to ground
- RELEASE KEGEL 


Modification: only lift one limb at a time

Plank Bird Dog with Kegel

- Back stays neutral, core tight
- HOLD KEGEL
- Drop R arm and L leg 
- Bring them back
- RELEASE KEGEL


Modification: If your back is not staying flush to the ground, DONT lower your arm/leg as much

Dead Bug with Kegel

- Tighten core, lift butt off ground 
- HOLD KEGEL
- March legs slowly
- RELEASE KEGEL

Modification: keep your butt on the ground and march legs

Crab March with Kegel

Pelvic floor circuit

- Position self of glutes, lean back 45 degrees, heels off ground

- Activate your obliques to twist shoulder to opposite hip

Your core controls the weight (not the other way around)

Modification: put your heels on the ground
Advancement: straighten legs

Russian Twists

- Lie on your stomach
- Squeeze your glutes and lift into a superman position
- Using shoulders and mid-back muscles, sweep arms from head to hips and back

Superman Angels

- Side plank position, brace core

- Slowly release hold on the side of your core closest to the ground (to let your hip lower to the floor)

- Squeeze that side of your core to power back up


Modification: perform on knees

Side Plank Hip Dips

Finisher

W10/D3 Mobility, Pelvic Floor, & Core

W1/D1 Functional Strength

W1/D2 Moderate Intensity Cardio

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

W1/D3 Mobility, Pelvic Floor, & Core

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

This one will get your heart pumpin'. It felt great!

W10/D4 Strength & Conditioning

W10/D5 OPTIONAL Yoga/Pilates

W10/D3 Mobility, Pelvic Floor, & Core

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