Name: Playbook - Ally Yanecek - W9/D3 Mobility, Pelvic Floor, & Core
Uploaded: 2024-03-23T16:22:38.025Z
Duration: 30 min
Description: W9/D3 Mobility, Pelvic Floor, & Core

Mobility: mid back, legs, and chest
Pelvic floor: functional kegel series
Core
-  Core progression
-  Finisher: modified mermaids x 15 each, superman flutters x 40 sec, penguins x 20 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

- 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)

- 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

- 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

Finisher

W9/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/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/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

W9/D3 Mobility, Pelvic Floor, & Core

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