Name: Playbook - Emilie Mayfield - W2/D3 Strength 1.0
Uploaded: 2022-11-17T05:30:07.957Z
Duration: 45 min
Description: W2/D3 Strength 1.0

Great work! Set your intent before you begin your workout and remind yourself of it sporadically! 

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

Plank to Downward Dog

-From tabletop position, brace your core
-Exhale as you extend one arm and one leg(opposite sides) 
-Inhale as you return towards your trunk
*Repeat until desired reps achieved, then switch sides

Birddog

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Low Plank

Neuromuscular Activation

- Jump rope with the rope passing under your feet once each jump

Jump rope

- With a kettlebell in each hand outside your legs 
- Perform a deadlift with the kettlebells
- Repeat for desired reps

Kettlebell deadlifts

-Using kettlebells or dumbbells, set up in push-up position and hands on your weights
-Brace your core
-Lower body and bring elbows out at a 45 degree 
-Exhale as you push-up to starting position

Kettlebell Pushup

Strength Block 1

-From elevated step/box, place Kettlebell or Dumbbell on flexed foot
-stand upright with pelvis tucked
-Drive knee up slowly and controlled until 90 degree
-Lower with control until leg is extended out in front of you

KB Hip Flexion Knee drive (R)

KB Hip Flexion Knee drive (L)

- Keep your elbow underneath your shoulder, and feet stacked on top of each other
- Hold for desired amount of time with rigid core and glutes engaged

**switch to other side and repeat for time

Side Plank Hold

-Use plate or dumbbell 
-Slight bend in knees and brace core, rotate weight to the left and to the right until desired reps for each direction are achieved 
-THEN, hold weight close to body with elbows at 90 degree for 20 seconds

Steering Wheels / ISO

-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/D3 Strength 1.0

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