Name: Playbook - Emilie Mayfield - Week 6 - Day 1
Uploaded: 2023-01-19T16:40:10.665Z
Duration: 40 min
Description: Week 6 - Day 1

Felt good! 75# squat, 65# RDL, 25’s farmer carry

Makenzie Riddle

Dive into today with intention! We all start somewhere.
Choose today and let this be your start to discipline and consistency for you, your family and your baby. 

Primary movement pattern is the Squat.

- In kneeling or seated position, place hands on belly.
- Start by inhaling and “filling your belly with air”; breathe into your hands over 5 seconds
- Exhale throughout 5 seconds and feel the tension build throughout your core and pelvic floor
- Repeat

Kneeling Diaphragmatic Breathing

- Tuck your pelvis slightly to maintain a neutral pelvis and back position throughout exercise 

-10 reps each side

Birddog

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

-Stand on platform (4-6”) 
-Keep back against wall throughout movement 
-As slide down the wall, tap heel on ground in front of platform and return to starting position 

-Each side

Anterior Step Down

Activation Warmup

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

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

Barbell RDL

-Push-up position 
-Slight posterior pelvic tilt (squeeze flutes and rotate pelvis towards belly button) 
-Maintain regular breath cycle while slowly driving knee to elbow and back to starting position 
-Alternate

Slow Marching Mans

Circuit 1

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

- 15 steps down and 15 steps back = 1 set

Dumbbell farmer carry

High Plank

Week 6 - Day 1

Week 6 - Day 2

Week 6 - Day 3

Week 7 - Day 1

I skimped a little on the push-ups and on the last movement. I’m 13 weeks, but this one looked good, and it’s been a long while since I’ve been able to do a full workout. Thank you for putting these together!

Week 6 - Day 1

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