Name: Playbook - Ally Yanecek - W3/D5 Mobility, Pelvic Floor, & Core
Uploaded: 2024-03-11T17:45:32.565Z
Duration: 30 min
Description: W3/D5 Mobility, Pelvic Floor, & Core

Mobility: mid-back, legs, & chest
Pelvic floor: elevator kegels x 10 
Core
-  Core progression
-  Finisher: sit up & twist x 1 min, superman flutters x 1 min, 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

- 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

- Squeeze glutes first
- Lift up into superman
- Activate glutes more to flutter legs


Modification if you can’t lay on your stomach: glute kickbacks

Superman Flutters

- 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

W3/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

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

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

W3/D5 Mobility, Pelvic Floor, & Core

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