Name: Playbook - Emilie Mayfield - Week 7 - Day 1
Uploaded: 2023-01-19T16:39:01.949Z
Duration: 40 min
Description: Week 7 - Day 1

Welcome to Week 2! Great job on your discipline to steward your body and bring strength and vitality to your growing baby! 

Your primary movement pattern today is the Deadlift. 
-remember you can always modify to using dumbbells or kettlebells if you don’t have access to a barbell

- 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

-In partial squat, stand in shoulder width stance, head facing forward
-while keeping head level, move controlled y stepping 2 feet laterally
-return back foot to shoulder width stance 
-keep knees slightly out to engage glutes

*10 steps each way

Lateral monster walk

- Hinge at hips and move hips back to generate tension in hamstrings
- Keep back flat and weight close to legs
- Once you feel tension in hamstrings, contract glutes to come up
- At the top, keep elbows close to torso as you abduct the shoulders at a 45 degree angle 
- Squeeze your shoulder blades together

RDL to W

Activation Warmup

- Starting position: step up under bar and so shins are close to bar; drop hips and find a neutral yet rigid back position; keep arms straight at all times
- As you prepare to pull the bar, generate tension through your feet into the ground, allow the weights to grip into the bar (should here this) and then pull up to extend hips at top
- Keep spine straight at top and shoulders back 
-Return the bar to the ground with control by hinging at the hips and maintaining rigid back and core position

Barbell Deadlift

-Lie down face up
-If have resistance band, place around foot so that it creates resistance as you flex your hip
-Even if don’t have resistance band, perform as if you have resistance pulling your foot
-Perform all repetitions on one leg at a time 
-Keep lower back pressed into ground

OR 

You can use a cable machine and place foot in handle and adjust resistance as needed

Supine banded knee drive (L)

Supine banded knee drive (R)

- 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

Deadbug ISO

Circuit 1

Week 7 - Day 1

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

Makenzie Riddle

Week 6 - Day 1

Week 6 - Day 2

Week 6 - Day 3

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 7 - Day 1

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