Name: Playbook - Ally Yanecek - W2/D5 Mobility, Pelvic Floor, & Core
Uploaded: 2024-03-11T17:44:45.801Z
Duration: 30 min
Description: W2/D5 Mobility, Pelvic Floor, & Core

Mobility: Pelvic floor and hip focus
Pelvic floor: how to relax your pelvic floor muscles
Core
- Core progression
- Finisher: Side plank crunches x 20 each, superman sidebends x 15 each, Russian twists x 20 each

- Plank position (elbows will be harder) 

- Squeeze side of your core to bend and bring your knee to elbow

- Slowly release

Modification: perform a static plank
Advancement: add a side plank crunch

Plank Side Crunch

- Squeeze glutes first!!!
- Then, lift into Superman position
- Activate obliques to bring elbow towards knee


Modification if you can’t lay on your stomach: perform while on all fours

Superman Sidebends

- 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

Finisher

W2/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

W1/D5 Mobility, Pelvic Floor, & Core

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

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

W2/D5 Mobility, Pelvic Floor, & Core

More workouts from Ally Yanecek