Name: Playbook - Ally Yanecek - W7/D3 Mobility, Pelvic Floor, & Core
Uploaded: 2024-02-21T14:38:42.671Z
Duration: 30 min
Description: W7/D3 Mobility, Pelvic Floor, & Core

Mobility: upper body and lower body
Pelvic floor: kegel series and diaphragmatic breathing
Core
-  Core progression
-  Finisher: plank hip taps x 15 each, Russian twists x 15 each, 3 way superman x 5 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

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 9 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 - 9 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

- Plank position… tighten legs and core 

- Release one side of core, tap that hip to the floor, squeeze that side of core to return 

- Repeat on other side, too

Modification: don’t tap ground, don’t perform hip taps at all & simply hold a plank

Plank Hip Taps

- 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

Superman I Y T

- Squeeze glutes to lift legs then:
1) Draw back muscles down to lift arms straight above head
2) Activate lower trap muscles to lift arms into a “Y”
3) Squeeze your shoulder blades together to lift arms into a “T”

3-way Superman

Finisher

W7/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/D3 Mobility, Pelvic Floor, & Core

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/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

W7/D3 Mobility, Pelvic Floor, & Core

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