Name: Playbook - Ally Yanecek - W28/D3 Energy Circuit
Uploaded: 2024-01-22T02:28:48.033Z
Duration: 30 min
Description: W28/D3 Energy Circuit

Equipment: Dumbbells, glute bands


For the circuits, set a 4 minute timer and go through as many rounds of the exercises as you can before it ends.

Beginners: 1 round through each circuit
Intermediate: 2 rounds through each circuit
Advanced: 3 rounds through each circuit
	

ACTIVATION: 4 point lift x 10 rounds, quick flicks 10 flicks x 10
    CIRCUIT A: 4 min 
Lunge x 8 each 
Shoulder press x 8 
Good morning x 8 
Standing chest press with kegel x 8 

	CIRCUIT B: 4 min 
Side plank x 20 sec each
Standing hip abduction x 12 each 
Standing bicycle x 12 each way 

	MOBILITY 
Chair piriformis stretch 30 sec hold x 2 each 
Thoracic rotation x 15 each way 
Adductor and lat stretch 30 sec hold x 2 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

Warm Up Total Body

- Tighten core, don’t let your back arch 

- Tighten quads and glutes 
- Slowly unlock them to lower into a lunge
- Squeeze then to raise to the top

Lunge

- Brace your core 
- Press weight up STRONG
- Slowly lower weight, keeping elbows 45 degrees in front of shoulders


Modification: alternate arms

Shoulder Press

***Your back STAYS neutral the whole time, the only part of you that’s bending is your hips 

- Tighten core and glutes to start
- Reach butt back like you’re going to close a door with your butt
- Squeeze your butt cheeks together to stand back up 



Only go as far as you can control… you should feel this in your glutes (butt muscles) more than anywhere else

Good morning

-Hold dumbbell at chest height
-Squeeze like you’re trying to crush the dumbbell

HOLD A KEGEL
-Extend your elbows
-Keep your core tight
-Return to start 
RELEASE KEGEL

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

*Key is to really squeeze in on the dumbbell to activate your chest-icles

Standing Chest Press with Kegel

Circuit A

- Prop yourself up on your right elbow
- The side of your abs / body closest to the ground? THAT’S where you should feel it. Tighten it.


Modification: perform on knees

Side Plank

- 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

- Weight by shoulders
- Powerfully drive knee to opposite side elbow

Standing Bicycles

Circuit B

- Cross ankle over knee
- Bring knee to opposite shoulder
- Sit up tall
- Deep breaths

Chair Piriformis Stretch

- Start kneeling… sit your butt back on  your heels if you have the mobility

- Hand on your head, reach elbow back as far as you can
- KEEP YOUR HIPS STILL
- Pause 
- Reach hand beneath you as far as you can
- KEEP YOUR HIPS STILL … no rotating


Modification if you can’t kneel: lean against a table or wall and perform

Thoracic Rotation

- Straighten one leg out to the side
- Bend the other
- Reach up & over towards your straight leg 
- Keep your chest facing forwards

Adductor and Lat Stretch

W28/D3 Energy Circuit

W28/D0 Introduction

W28/D1 Egg-ce-plant Workout!

W28/D2 Walk

W28/D4 Walk

W28/D5 Effort and Strength

W28/D3 Energy Circuit

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