Name: Playbook - Emilie Mayfield - Week 7 - Day 2
Uploaded: 2023-01-19T16:39:01.953Z
Duration: 40 min
Description: Week 7 - Day 2

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!

Makenzie Riddle

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.” -Joshua 1:9

Call upon the Lord today as you seek another opportunity to strengthen your mind, body and spirit.

- 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

Scap Pushup

-Side plank position - keep body tight and straight from shoulder-hip-knee 
-press up and away from the ground to keep a stable shoulder 
-Rest knee and shin on ground to serve as support
Externally rotate top knee up and out like a door on a hinge to activate your flute medius

Side plank clamshells

Kneeling Hip Flexor Stretch

Activation Warmup

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat until desired reps achieved FOR THAT LEG

Box step up

Pushup

Circuit 1

Kneeling Pallof Press

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend at the knee, reaching your hands in front of you 
- Push your hips back as you come dow

- 6 each side

Cossack Lunge

- High plank position 
- Rotate with or without weight to open at the thoracic spine
- Allow feet to rotate as you do 


- 10 reps each side

Plank Thoracic Rotation

Circuit 2

Week 7 - Day 2

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

Week 7 - Day 2

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