Name: Playbook - Emilie Mayfield - W2/D1 Strength 1.0
Uploaded: 2022-11-17T05:32:35.425Z
Duration: 45 min
Description: W2/D1 Strength 1.0

Welcome to Strength Foundations 1.0!! This program is designed for you to continue to grow in your abilities, build strength alongside of aerobic base and continue to create consistency in your training! 

The workout is laid out for you with the following categories: 
Neuromuscular Activation
Strength Block 1
Recovery

Hip Airplane

In a hip hinge position, pull arms back at a 90 degree angle.
Once you have engaged your scapulas, rotate your arms at a 90 degree angle.
Then press to fully extend your arm. 
Return to starting position by performing the movements in reverse.

Row-Rotate-Press

*20 TOTAL repetitions / 10 each side

- Begin supine with knees bent 90 degrees and dumbbells overhead
- Straighten one leg at a time

Dumbbell deadbugs

Neuromuscular Activation

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and push through the ground and squeeze your glutes to come back up

KB goblet squat

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

*switch arms after desired reps

DB Floor to OH Press

Sprint (treadmill, bike, row machine, or outside)

Strength Block 1

- Slowly lower the dumbbells with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the dumbbells until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Dumbbell RDL

-elbow plank
-maintain rigid core while shifting forward and backward @ your shoulder joint

Low Plank Saws

High Plank w/ Heel Lifts

-Bend one knee and point it forward
-Extend other leg out behind you with top of foot flat on ground
-Slowly lower yourself to the desired stretch in order to target hamstring, glute, and lower back

**switch to other side after about 30 seconds

Pigeon Stretch

-In kneeling lunge position, keep hips over knee that is on ground and flex back foot
-Bring hands to flow on inside of knee that is upright
-With control and exhale, rotate one arm up as if your shoulder and thoracic spine is the hinge. 
-Slowly return to ground and switch arms.

**switch legs in the kneeling lunge position after desired repetitions

Kneeling lunge with thoracic rotation

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes to the sky 

-Then lower knees to ground and widen them to sit your hips back
-Stretch arms out in front of you

*Hold each position for about 30 seconds

W2/D1 Strength 1.0

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