Name: Playbook - Emilie Mayfield - Week 6 - Day 3
Uploaded: 2023-01-19T16:39:01.945Z
Duration: 40 min
Description: Week 6 - Day 3

Let’s finish out the week strong! 

Remember, you are made in the image of Christ! Let that fuel you!

- 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

Plank to Downward Dog

Hip flexor stretch with Thoracic rotation

-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

Activation Warmup

- Lay on the floor with your legs bent
- Rotate pelvis towards belly button as you inhale 
- Push through your heels bringing your hips up as you exhale
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells or plate with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Maintain lower back pressed into floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Circuit 1

- Jump rope with the rope passing under your feet once each jump

Jump rope

-Lunge position 
-Chop lotion from left to right (over the front knee)
-Keep core engaged

Split stance Chop (Right leg)

-Lunge position 
-Chop motion from right to left (over the front knee)
-Keep core engaged

Split stance Chop (Left leg)

Dumbbell pull across

- Set-up elbow directly under shoulder 
- Squeeze flutes and slightly rotate pelvis
- Hold for time listed and switch to other side

Side Plank ISO

Circuit 2

Week 6 - Day 3

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

Makenzie Riddle

Week 6 - Day 1

Week 6 - Day 2

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 3

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