Name: Playbook - Ally Yanecek - W7/D4 Strength & Conditioning
Uploaded: 2024-02-21T14:38:42.485Z
Duration: 40 min
Description: W7/D4 Strength & Conditioning

3 rounds for each circuit 
Please use lighter weights, focusing on form and intensity 

A
Squat to press x 10 each 
Half burpees x 30 seconds
A skips x 30 seconds

B
Lateral lunge to knee drive x 10 each
High knee clap unders x 30 seconds
Alternating side kicks x 30 seconds 

C
Back fly x 10 
Shuffle to vertical hop x 30 seconds
Butt kicks x 30 seconds

D
Russian twists x 15 each way
Crab march x 30 seconds
Donkey kicks x 30 seconds

- 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
- High knees x 25
- Jumping jacks x 25

- 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

- Tighten core
- Drive knees and hop up 


Modification: take the hop out, stand and knee drive

High Knees

- Jump feet out to the side and raise your arms above your head 
- Jump back


Modification: take the hop out and step to each position (R step out, L step out, R in, L in)

Jumping Jacks

Full Body Warm Up

- Dumbbells at shoulders

- Sink hips back into a squat

- Squeeze glutes and quads to explode to stand and float dumbbells overhead

- Slowly lower dumbbells


Modification: squat, stand, steady yourself, THEN perform shoulder lress

Squat to Press

- Plank position
- Belly to floor
- Raise to plank position
- Hop legs to squat position 


Modification: take the hops out- plank, lower to floor, plank, step up R, then L, squat, back R, back L

Half Burpees

- Feet together 
- March R foot up
- Slide L foot back
- Feet together 
- Repeat on other side 


Modification: if you can’t get the pattern, just do a safe cardio of your choice

A Skips

- Tighten core 
- Step to the side 
- Sit hips back like sitting in a chair
- Powerfully straighten to a knee drive 

Modification options: 
1) Step feet together before knee driving
2) Take out the knee drive
3) Squat to knee drive
4) Squat

Lateral Lunge to Knee Drive

- Hop R knee up, clap under
- Feet together
- Hop L knee up, clap under
- Feet together


Modification: take out the hopping 
Advancement: take out the “feet together” portion to pick up the pace

High Knee Clap Unders

- Shift onto R leg
- Drive L heel out to kick
- Repeat on other side


Modification: slow it down and don’t kick as high
Advancement: add a hop or ankle weights

Alternating Side Kicks

- Tighten core, tighten glutes
- Release glutes a little to bend 45 degrees at the waist (this glute engagement will help avoid low back pain)

- Squeeze shoulder blades together
- Keeping a slight bend in your elbows, drive your hands back towards your spine
- Slowly return to start

Tip: this exercise requires a lot of control. You should feel the muscles between or below shoulder blades. Prioritize control > heavier weights.

Modification: alternating back fly

Back Fly

- Shuffle to feet together to hop up

Modification: do a calf raise rather than the vertical hop
Advancement: perform quicker, jump higher

Shuffle to Vertical Hop

- Tighten core
- Run in place, kicking heels to butt


Modification: step side to side, bringing heel to butt

Butt Kicks

- 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

- Tighten core
- Squeeze butt cheeks together to lift off ground 
- March legs slowly
- Keep rest of your body still

Core and glutes HAVE TO STAY TIGHT 
As you get tired you’ll notice them not squeezing as hard
That’s ok, just take a little break and reset yourself


Modification: keep your butt on the ground and march legs OR hold the crab position for 20 seconds without marching legs 

Advancement: add ankle weights

Crab March

- Start in a pike position, tighten core
- Think about pushing the floor away from you with your hands 
- Hop feet to butt
- Land soft


Modification options:
1) Take out the hop and step feet to butt
2) If wrists hurt, rather than palms on ground, make a fist
3) Standing butt kicks

Donkey Kicks

W7/D4 Strength & Conditioning

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/D3 Mobility, Pelvic Floor, & Core

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!

W7/D4 Strength & Conditioning

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