Name: Playbook - Emilie Mayfield - Week 6 - Day 2
Uploaded: 2023-01-19T16:39:01.941Z
Duration: 40 min
Description: Week 6 - Day 2

Press into this workout today. Make each rep count. 
You got this!

- 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

-Hands and Knees position 
-Neutral spine
-Thread hand under torso to stretch thoracic spine and then pull arm back and through as if pulling a bow/arrow

Quadruped Thread the Needle

-Stand talk with eyes forward

Y: lift weights to shoulder height, pull shoulder blades back and then lift into make a “capital Y”

T: lift weights to shoulder height, pull shoulder blades back as you abduct your arms out to sides making a “capital T”

C: pull shoulder blades back as you pull weights towards “back pockets”

Y/T/C’s

- Start by standing on box with one foot off to the side
- Slowly start to lower down by hinging at hips and tap the ground with heel
- Push through the stationary foot and return to start
- Switch legs and repeat movement

Eccentric lateral step down

Activation Warmup

-Neutral head and spine
-Posterior pelvic tilt (rotate pelvis towards belly button) 
-Maintain regular breath rhythm 
-Press weights overhead and slowly control them back down

DB Overhead Press

- Start with your back foot on a small box or platform
-Rotate pelvis slightly towards belly button
- Bring your back knee down
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat

Circuit 1

- Place your feet hip-width apart, and dumbbells at your sides or KB at chest
- Take a big step to the side
- Land with your heel, flex the knee and hip to to lower body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by driving through ground, quad and glute

Dumbbell lateral lunge

- Partial squat 
- Slowly and safely circle your head with the kettlebell
-Perform reps in the direction before switching to other direction

Kettlebell halo

- 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

Circuit 2

Week 6 - Day 2

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

Makenzie Riddle

Week 6 - Day 1

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 2

More workouts from Emilie Mayfield