Name: Playbook - Emilie Mayfield - W2/D5 Strength 1.0
Uploaded: 2022-11-17T05:30:08.031Z
Duration: 45 min
Description: W2/D5 Strength 1.0

Keep choosing to show up and get the work done. You won’t get stronger if you don’t put in the work! Do it for your spouse, for your grandkids, for the Lord!! 

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

Utilize a stable object to lightly hold onto. 
By engaging your glute and hamstring, Kick one leg back so your heel is up to the sky and your toes point straight down. 
Hinge at your hips to make a “Capital T” with your body.
You will then open at the hip and shoulder as if you are a door hinge.
 Then close the hinge and level out your hips and shoulders to face the ground beneath you. 

Repeat for the desired reps and then switch sides.

Hip Airplane

High plank position 
With control, drive one knee at a time towards your elbow while maintaining stable pelvis

Marching Mans

Retract-Y’s

Neuromuscular Activation

- With one or two kettlebells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Kettlebell front rack squats

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row (double)

-Step up with one leg and stabilize through heel to toe
-Drive up other leg to a 90 degree position
- Stay talk through torso and maintain posterior pelvis position 
-Step down slowly and switch leg that steps up first
*Repeat until desired repetitions are reached

-For added resistance, hold plate/DB/KB at 90 degree position

Box Step Up w/ Knee Drive

Strength Block 1

- Begin with kettlebell in hand and feet hip width apart
-The hand that is holding the weight, reflects the same leg that will extend behind you
(I.e. right hand with weight, right leg extends)

- Engage hamstring and glute as you begin to lift and extend leg out behind you.
-Keep toes pointed down to help maintain pelvis position 
-Once reach “capital T” position made by torso and leg, move with control to starting position 

**complete desired reps on one leg before switching to other leg

Single Leg RDL (R)

Single Leg RDL (L)

-Place weight under right side of body
-Push-up position 
-Brace core and grab weight with left hand and move to left side of body
-Brace core and and grab weight with right hand and move to right side of body

*Repeat until desire repetitions are achieved

Dumbbell Pull Across

-Stand extended with pelvis neutral, core braced and flutes engaged
-Press DB from 45 degrees out from body to overhead 
-Exhale as press, inhale on return to starting position

1 arm DB Press (R)

1 arm DB Press (L)

-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/D5 Strength 1.0

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