Name: Playbook - Ally Yanecek - W8/D3 Mobility, Pelvic Floor, & Core
Uploaded: 2024-03-11T17:47:20.375Z
Duration: 30 min
Description: W8/D3 Mobility, Pelvic Floor, & Core

Mobility: hips and pelvic floor
Pelvic floor: kegel series and diaphragmatic breathing
Core
-  Core progression
-  Finisher: plank side crunches x 15 each, toe touch to superman x 8 each, windshield wiper knees 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

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 10 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 - 10 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 (elbows will be harder) 

- Squeeze side of your core to bend and bring your knee to elbow

- Slowly release

Modification: perform a static plank
Advancement: add a side plank crunch

Plank Side Crunch

- Legs up
- Activate core to reach fingers to toes
- Unwind
- Roll to stomach
- Superman (make sure to squeeze glutes before you lift your legs off the ground)


Modification: take the roll out and perform x reps of Superman, then x reps of toe touch

Toe Touch to Superman

- Back pressed into ground, knees and hips bent to 90
- Lower knees to side
- Activate obliques on OPPOSITE SIDE to return to center 


How low should your knees go?
1) As low as you can control
2) As low as you can with shoulders still on the ground


Modification: drop one knee at a time
Advancement: squeeze a weight between your knees

Windshield Wipers

Finisher

W8/D3 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

W3/D5 Mobility, Pelvic Floor, & Core

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/D5 HIIT

W8/D3 Mobility, Pelvic Floor, & Core

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