Name: Playbook - Ally Yanecek - W5/D3 Mobility, Pelvic Floor, & Core
Uploaded: 2024-02-21T14:38:42.664Z
Duration: 30 min
Description: W5/D3 Mobility, Pelvic Floor, & Core

Mobility: trunk and legs
Pelvic floor: kegel series and diaphragmatic breathing
Core
-  Core progression
-  Finisher: penguins x 15 each, modified mermaids x 15 each, alt superman x 8

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

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 7 seconds
3. Fully relax for 5 seconds 

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 - 7 sec

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

1. Quickly lift
2. Quickly relax
3. Relax for 3 seconds 
(this is to ensure you're completely relaxing/releasing your pelvic floor)

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.

Quick Flick Kegel

- One hand on chest, one hand on stomach
- Your chest should NOT move much during this

- Take a breath, drawing air into your stomach
- Stomach gets bigger
- Feel the air fill 360 degrees
- Feel pelvic floor relax

- Exhale, make stomach smaller

Diaphragmatic Breathing

Pelvic floor

- Press back to floor
- Further engage core to life shoulder blades off ground

- Activate obliques to touch fingertips to heel

*Tip: to avoid neck pain, hold a chin tuck (aka give yourself a double chin)

Penguins

- Lay on side of glute
- Tighten core and legs
- Reach top arm up

Level 2: - Activate obliques to pull both legs up
Level 1: - Activate obliques to pull one leg up


Advancement: reach BOTH arms to legs

Modified Mermaids (Level 1 & 2 shown)

- Lie on your stomach 
- Squeeze your glutes FIRST, then your back to lift opposite arm and leg off the ground 

Modification if you can’t lay on your stomach: perform on hands and knees

Alternating Superman

Finisher

W5/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/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

W10/D3 Mobility, Pelvic Floor, & Core

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

W10/D4 Strength & Conditioning

W10/D5 OPTIONAL Yoga/Pilates

W5/D3 Mobility, Pelvic Floor, & Core

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