Name: Playbook - Emilie Mayfield - W2/D6 Strength 1.0
Uploaded: 2022-11-17T05:30:08.079Z
Duration: 45 min
Description: W2/D6 Strength 1.0

Set yourself up for success by doing the pre-run/aerobic training exercises with intent. 

Then go enjoy your aerobic training for 20 minutes minimum! 

Followed by 10 minutes of motor control recovery exercises. 

Let’s do this!!

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
-Maintain stable pelvis as best as you can
- Repeating on the opposite side

High plank shoulder taps

-Start in partial squat position
-Maintain neutral body position and keep core engaged (make sure your lower back is not arched by tucking your pelvis under you) 
-Press Kettlebell, Dumbbell, medicine ball or any other weighted object out in front of you. 
-Hold for 1 second and then pull back into your chest to engage your mid-back

Pallof Press

90-90 Hip Int/Ext Rotation

Neuromuscular Activation

This can be complete in the form of running, walking, biking, rowing, playing tennis, basketball, etc. 

JUST MOVE YOUR GOD-given body for a minimum of 20 minutes!!

Aerobic Training

This is a Foundation Builder for our postural control, to help stabilize our pelvis, increase strength throughout the Range of Motion of our joints and enhance motor control/coordination.

-High Plank position
-Brace pelvis
-Lift one heel with control, hold for 1 second and return to ground with control
*Repeat until desired repetitions are achieved

Plank with Heel Lifts

-High plank position 
-Rotate to side of both feet as hinge open with one arm 
-Keep pelvis braced throughout movement 
-Rotate back to high plank 
-add small weight dumbbell for added resistance

Plank to Thoracic Rotation (R)

Plank to Thoracic Rotation (L)

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

W2/D6 Strength 1.0

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