Name: Playbook - Ally Yanecek - W2/D1 Lower Body Stability
Uploaded: 2024-01-22T02:28:48.168Z
Duration: 30 min
Description: W2/D1 Lower Body Stability

Activation: standing hip abductions x 25 each, standing hip extensions x 25 each, long duration kegel

Circuit A: Heavy / Bands
-          Squats with kegal x 12
-          Kneeling side plank hip abduction x 10 each

Circuit B: Light weights
-          Single leg bridges with kegal x 12 each
-          Kickback x 10 each 
-          Fire hydrants x 10 each

-  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

- Shift weight over one leg
- Activate glute to kick leg to the side

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 Abductions

- 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 unlock your glutes as you push your hips backwards 
- Sit like you’re sitting in a chair 
- Squeeze your glutes and quads to return 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

Squats with Kegal

- Side plank position, bottom leg bent
- Add band if able
- Activate glute to drive heel to ceiling

Kneeling Side Plank Abduction

A: 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
- Slowly lower
-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 Bridge with Kegal

- Start on hands and knees
- Place the dumbbell or band in the crease of your knee (put a towel underneath to make it more comfortable)
- Keep a 90 degree bend in your knee 

- Squeeze your glute to drive your heel to the ceiling


Advancement: drop to elbows

Kickbacks

- 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

B: LIGHT

W2/D1 Lower 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!

W2/D1 Lower Body Stability

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