Name: Playbook - Chrysti Ane - W1/D1
Uploaded: 2021-10-08T12:27:03.140Z
Duration: 45 min
Description: W1/D1

Perfectly paced for building a foundational beginning

Alysha Sandstrom

Sierra

Felt my core burn  for the first time since baby!

DJ Axtell

It was great. I need to get back in track.

LUISA

Allyson

Fernanda

Zettie🌸

Patricia

Loved it felt it right away ! Can’t wait for the next workouts

Elaine

I enjoyed the moves. I would prefer verbal cues though to ensure I’m doing it correctly

Vanessa

Kiki

Indhira Coradin

Brystal

Andrea

I was skeptical at first, but once I did exactly how you did it in the video. It felt so good on my lower muscles near my pelvis and even my butt was a little sore afterwards. Wow that shocked me.🤭😉

Felecia

Great the exercises are tough but so worth it

Jenelle Laurette

It was ok I’m having a hard time telling how many sets to do. I finished it in less than 45 min. Maybe I’m doing something wrong. I finished it in 10 min.

Juliana Barreneche

Samantha

I’m new to workouts so some of the lingo is a bit hard for me. The workout said 45 min, but I completed it in about 15. I’m not trying at all to cheat here. Are we supposed to do multiple sets for each one? I just did an additional 30 minutes of core strength to make the 45. 

Thank you, a great first workout!

Elli

- Pelvic Floor activation (kegels) supine 3 x 6 (5 second hold at the top)
- Hip flexion/ AROM, supine 1 x 8 - 10
- Pelvic Tilt Core Strengthening, supine 1 x 10 (2 second hold)
- Core/Abs stabilization, supine 1 x 6 (1 second hold)
- Knee fall out Core stabilization, supine 1 x 4-5
- Bridge Core/glute strengthening , supine 1 x 8 (1 second hold)

Lie on your back with your legs bent and feet flat on the floor. 
Keep your legs hips width apart and rest your hands beside you on either side or on your stomach.
Focus on steady breathing throughout this exercise
To activate your pelvic floor, imagine you are trying to stop yourself from peeing. 
You should feel a lift within your pelvis, and maybe even tightening of the lower abdominals.

W1/D1

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