Name: Playbook - Sadie Jane - W3/D2 Intermediate Movements
Uploaded: 2023-08-22T02:40:42.007Z
Duration: 30 min
Description: W3/D2 Intermediate Movements

Directions: Complete 3 sets of 10 reps, holding for 10 seconds each rep.

BREATH KEGEL EXERCISE
LEGS UP THE WALL VARIATION
IMPRINT TO NEUTRAL
LOCUSTS (head lift while belly to ground)
AB PREP MOVEMENT (head lift)
OPPOSING FORCE PRESS
MODIFIED KNEE PULSE
TOE TAPS (10 each side)
TAP AND SLIDE (10 each side)
TABLETOP TOE TAPS (10 each side)
TABLETOP LEGS (10 each side)

1. From a seated position, inhale through your nose and exhale out your mouth.
2. Squeeze your urinary and vaginal sphincters and hold for 3-10 seconds (as prescribed in the
program section of this guide).
3. Repeat as directed in the 6-week program. Do this every time you are sitting down, like when
you’re driving or breastfeeding.
NOTE: To help you squeeze your urinary and vaginal sphincters, practice pausing and holding your pee
during urination. This will help you figure out where you need to be squeezing. If you are still unsure
which muscles you should be squeezing, you can place your hand over your pelvic floor (clothed or
unclothed). When you do your kegel exercise, you should feel everything lift up.

BREATH KEGEL EXERCISE

1. Lie on your mat with the back of your legs up against the wall and your arms to your sides,
palms facing the mat.
2. Notice you have a natural bow in your back.
3. Inhale deeply through your nose and fill your lungs up with air.
4. Exhale deeply through your mouth as you create a whooshing sound with your breath.
5. As you empty the air out of your lungs, feel your spine touch the mat.
6. Hold for at least 3-10 seconds (as prescribed in the program section of this guide).
7. As you hold, access your root chakra by squeezing your kegel muscles.
8. Repeat as directed in the 6-week program.

LEGS UP THE WALL VARIATION

1. Lie on your mat with your knees bent, feet planted, and arms to your sides, palms facing the mat.
2. Start with a neutral spine, with your back flat against the mat.
3. Inhale through your nose and fill your lungs up with air, staying in neutral position.
4. As you exhale through your mouth, tilt your pelvis and draw your hip bones up toward your
abdominals to engage your TVA.
5. Squeeze your kegel muscles as you tilt your pelvis to access your root chakra.
6. Inhale through your nose to return to neutral and repeat.
7. Repeat as directed in the 6-week program.

IMPRINT TO NEUTRAL

1. Lie face down on your mat, with your arms to the side and the tops of your feet and hands
touching the mat.
2. Tilt your pelvis in to touch your belly to the mat.
3. Round your shoulders so that the front of your shoulders also touch the mat.
4. Start with your nose and forehead on the mat.
5. As you inhale through your nose, lift your head and shoulders off the mat. Do NOT engage your
glutes or legs.
6. Hold for 3-10 seconds (as prescribed in the program section of this guide).
7. Exhale to lower your head and shoulders back to the mat.
8. Repeat as directed in the 6-week program.

LOCUSTS (head lift while belly to ground)

1. Lie on your mat with your knees bent, feet planted, and arms to your sides, palms facing the mat.
2. Start with a neutral spine, with your back flat against the mat.
3. Inhale through your nose and fill your lungs up with air, staying in neutral position.
4. As you exhale through your mouth, tilt your pelvis and draw your hip bones up toward your
abdominals as you lift your head and shoulders off the mat.
5. Squeeze your kegel muscles as you tilt your pelvis to access your root chakra.
6. Hold for 3-10 seconds (as prescribed in the program section of this guide).
7. Inhale through your nose to return to neutral and repeat.
8. Repeat as directed in the 6-week program.

AB PREP MOVEMENT  (head lift)

1. Lie on your mat with your knees bent and feet planted, palms resting on your thighs.
2. Start with a neutral spine, with your back flat against the mat.
3. Lift both legs off the mat and bend your knees at a 90-degree angle.
4. Inhale through your nose.
5. As you exhale through your mouth, press your palms into your thighs as you lift your head and
shoulders off the mat and tilt your pelvis to engage your TVA.
6. Squeeze your kegel muscles as you tilt your pelvis to access your root chakra.
7. Hold for 3-10 seconds (as prescribed in the program section of this guide).
8. Inhale through your nose to return to neutral and lower your head and shoulders to the mat. Feet
stay in the air.
9. Repeat as directed in the 6-week program.

OPPOSING FORCES PRESS

1. Lie on your mat with your knees bent, feet planted hip-width apart, and arms to your sides, palms
facing the mat.
2. Grab a pillow, a towel, or a sweater--just something soft you can place between your knees.
3. Start with a neutral spine, with your back flat against the mat.
4. Inhale through your nose and fill your lungs up with air, staying in neutral position.
5. As you exhale through your mouth, tilt your pelvis and draw your hip bones up toward your
abdominals to engage your TVA. Squeeze your kegel muscles as you tilt your pelvis to access
your root chakra.
6. Once everything is tight, pulse your knees 10 times, squeezing the item tightly between your
knees with each pulse.
7. Inhale through your nose to return to neutral and repeat.
8. Repeat as directed in the 6-week program.

MODIFIED KNEE PULSE

1. Lie on your mat with your knees bent, feet planted, and arms to your sides, palms facing the mat.
2. Press your lower back firmly into the mat (i.e., imprint) to tilt your pelvis and engage your TVA. 
3. Squeeze your kegel muscles as you tilt your pelvis to access your root chakra.
4. Lift your right leg off the mat and bend your knee at a 90-degree angle as you point your toes
away from you. (Keep your lower back imprinted and avoid using your glutes.)
5. Keeping your knee at a 90-degree angle and moving slowly, lower your leg until your toes tap the
mat.
6. Lift your right leg again and then lower for another tap.
7. Switch to your left leg and complete 2 taps.
8. Repeat as directed in the 6-week program.
NOTE: Use your exhale to help you imprint your lower back and engage your TVA.

TOE TAPS (10 each side)

1. Lie on your mat with your knees bent, feet planted, and arms to your sides, palms facing the mat.
2. Press your lower back firmly into the mat (i.e., imprint) to tilt your pelvis and engage your TVA.
3. Squeeze your kegel muscles as you tilt your pelvis to access your root chakra.
4. Lift your right leg off the mat and bend your knee at a 90-degree angle as you point your toes
away from you. (Keep your lower back imprinted and avoid using your glutes.)
5. Keeping your knee at a 90-degree angle, lower your leg until your toes tap the mat.
6. As your toes tap the mat, slide your foot along the mat until your right leg is straight.
7. Bend your right knee and slide your right foot back to starting position.
8. Repeat with your left leg, keeping your lower back imprinted.
9. Repeat as directed in the 6-week program.

TAP AND SLIDE (10 each side)

1. Lie on your mat with your knees bent, feet planted, and arms to your sides, palms facing the mat.
2. Start with a neutral spine, with your back flat against the mat.
3. Lift both legs off the mat and bend your knees at a 90-degree angle.
4. Inhale through your nose and fill your lungs up with air.
5. As you exhale through your mouth, tilt your pelvis and draw your hip bones up toward your
abdominals to engage your TVA. Squeeze your kegel muscles as you tilt your pelvis to access
your root chakra.
6. Holding everything tight, lower your right leg until your toe taps the mat and then lift your leg back
into the air. Your left leg stays in the air as your right leg moves.
7. Inhale through your nose and complete the movement with your left leg.
8. Repeat as directed in the 6-week program.

TABLETOP TOE TAPS (10 each side)

Lie on your mat with your knees bent, feet planted, and arms to your sides, palms facing the mat.
2. Start with a neutral spine, with your back flat against the mat.
3. Lift your right leg off the mat and bend your knee at a 90-degree angle.
4. Maintaining a neutral spine, lift your left leg off the mat to meet your right leg at a 90-degree
angle. Avoid letting your lower back bow off the mat.
5. Inhale through your nose and fill your lungs up with air.
6. As you exhale through your mouth, tilt your pelvis and draw your hip bones up toward your
abdominals to engage your TVA. Squeeze your kegel muscles as you tilt your pelvis to access
your root chakra.
7. Hold everything tight and squeeze for 3-10 seconds (as prescribed in the program section of this
guide).
8. Very slowly, tap each toe to the mat to return to the starting position.
9. Take a few breaths before repeating the movement.
10. Repeat as directed in the 6-week program.

W3/D2 Intermediate Movements

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