Name: Playbook - Emilie Mayfield - W4/D3 Strength 1.0
Uploaded: 2022-11-17T05:30:08.219Z
Duration: 45 min
Description: W4/D3 Strength 1.0

Choose your path. 

The narrow, hard road of consistency and joy. Or the wide, hard road of under-commitment and feelings of I adequacy? 

Both roads are hard. They are either hard because we are choosing to do hard things and grow OR we are choosing hard road of allowing the environment around us dictate our emotions and trajectory. 

So how will you move forward today?

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

- Place the bar just above your feet
-Sit back so your chest in angled upright position 
- Engage your shoulder blades & lats
- Pull through the ground and drive the bar up with neutral spine 
- Reach full extension keeping your upper body tight
-Lower in reverse with control

Conventional deadlift

-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

Hip-hinged position 
Keep pelvis and spine neutral
Pull elbows back while relaxing your upper trapezius muscles
Hold for 1 second at top
Use any weighted object

DB (or any object) Row

Strength Block 2

-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

W4/D3 Strength 1.0

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