Name: Playbook - Sadie Jane - W6/D5 Advanced Movements
Uploaded: 2023-08-22T02:40:42.330Z
Duration: 60 min
Description: W6/D5 Advanced Movements

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

Day 1 & 3
BREATH KEGEL EXERCISE
IMPRINT TO NEUTRAL
OPPOSING FORCE PRESS
MODIFIED KNEE PULSE (10 each side or 10 reps)
TABLETOP TOE TAPS
TABLE TOP LEGS
CAT COW
SCAPULAR PUSH UP W KNEES LIFTED
HALF SPLIT RELEASE
GATED SIDE BENDS
PSOAS RELEASE MOVEMENT

Day 2 & 4
LEGS UP THE WALL VARIATION
LOCUSTS (head lift while belly to ground)
AB PREP MOVEMENT (head lift)
TOE TAPS
TAP AND SLIDE
GLUTE BRIDGES
SPINAL BALANCE
TABLETOP WITH SCAPULA PUSH-UPS
MODIFIED PLANK
HOVERING TABLE
CRESCENT MOON SWEEP

Day 5 do both circuits

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 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 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. 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.

TABLETOP LEGS

1. Begin with your hands and knees on the mat, with your shoulders over your wrists and your hips
over your knees.
2. Get into a neutral spine position by pulling your belly button toward your lower back to create a
flat back.
3. As you exhale through your mouth, begin to round your spine toward the ceiling. 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.
4. Hold for 3-10 seconds (as prescribed in the program section of this guide).
5. As you inhale through your nose and fill your lungs up with air, begin to bow your spine and lift
your gaze toward the ceiling as your belly is drawn down toward the mat.
6. Repeat as directed in the 6-week program.

CAT COW

1. Begin with your hands and knees on the mat, with your shoulders over your wrists and your hips
over your knees.
2. Get into a neutral spine position by pulling your belly button toward your lower back to create a
flat back.
3. Tuck your toes under your feet on the mat.
4. As you exhale through your mouth, push your hands and toes into the mat to hover your knees off
the mat and protract your scapula. As you do this, 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.
5. With your knees continuing to hover over the mat, inhale to relax your scapula.
6. Exhale again to protract your scapula and tighten your root lock.
7. Continuing to hover, inhale and relax your scapula.
8. Repeat as directed in the 6-week program.

SCAPULA PUSH-UP WITH KNEES LIFTED

1. Facing the side of your mat, start on your knees.
2. Extend your right leg toward the top of your mat. Your weight is on your left knee and your right
heel, with your right toes pointed toward the ceiling.
3. Place your hands on the mat in front of you and walk them toward your right leg as you pivot and
turn to face the top of your mat.
4. Move your left foot toward the back of the mat. You should be in a half-split position with your left
hip over your left knee. You should feel a slight stretch in your right hamstring.
5. Place your right hand on the mat just outside of your right leg. This will serve as an anchor.
6. Inhale through your nose and fill your lungs up with air.
7. As you exhale through your mouth, place your left hand on your left hip and rotate your upper
body toward the ceiling. As you rotate, squeeze your root lock and hold for 3 seconds.
8. Inhale as you return to center and place your left hand on the mat as an anchor.
9. As you exhale, move your right hand to

HALF SPLIT RELEASE

1. Facing the side of your mat, start on your knees.
2. Extend your left leg toward the back of your mat. Your weight is in your right knee and your left
foot, which is planted on the mat.
3. Inhale through your nose and extend your arms out to the side like a letter T.
4. As you exhale, bend to the right as you send your right hand to the mat and your left arm over 5.
your head. Use a block under your right hand if the side bend is a little too deep.
5. Inhale to return to center.
6. Complete all reps on one side before switching to the other side.
7. Gently switch to the other side so that your left knee is on the mat and your right leg is extended
to the top of your mat.
8. Repeat steps 3 through 5 on each side as directed in the 6-week program.

GATED SIDE BENDS (10 each side)

1. Start with just your knees on your mat.
2. Step your right foot forward and your bend your right knee to get into your deep crescent lunge.
3. Inhale and bring your arms overhead, palms facing each other.
4. As you exhale, sweep your arms forward, down, and back as you straighten your right leg and
bend your left leg at a 90-degree angle.
5. At the end of the sweeping motion, clasp your hands behind your lower back. This is a good
opportunity to exhale more deeply and squeeze your root lock tightly as you tilt your pelvis and
engage your TVA.
6. That is one rep.
7. Complete all reps on one side before switching to the other side.
8. Repeat as directed in the 6-week program.

PSOAS RELEASE MOVEMENT (10 each side)

Simply Aligned Week 6A Movements

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 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. 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. Inhale through your nose and fill your lungs up with air.
4. As you exhale through your mouth, push through your heels and lift your glutes off the mat. 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.
5. Hold for 3-10 seconds (as prescribed in the program section of this guide).
6. Inhale to lower your glutes down and return to the starting neutral spine position.
7. Repeat as directed in the 6-week program..

GLUTE BRIDGES

1. Begin with your hands and knees on the mat.
2. Get into a neutral spine position by pulling your belly button toward your lower back to create a
flat back.
3. With your right knee and left hand grounded to the mat, inhale and extend your right arm in front
of you and your left leg behind you.
4. As you exhale through your mouth, pull your right elbow and left knee in toward each other as you
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.
5. Hold for 3-10 seconds (as prescribed in the program section of this guide).
6. Inhale to send your right arm and left leg back out.
7. Repeat as directed in the 6-week program.

SPINAL BALANCE

1. Begin with your hands and knees on the mat, with your shoulders over your wrists and your hips
over your knees.
2. Get into a neutral spine position by pulling your belly button toward your lower back to create a
flat back.
3. As you exhale through your mouth, push your hands into the mat to protract your scapula. As you
do this, tilt your pelvis and draw your hip bones up toward your abdominals to engage your TVA.
4. Squeeze your kegel muscles as you tilt your pelvis to access your root chakra.
5. Hold for 3-10 seconds (as prescribed in the program section of this guide).
6. Inhale to relax your shoulders and return to your neutral spine position.
7. Repeat as directed in the 6-week program.

TABLETOP WITH SCAPULA PUSH-UPS

1. Start with your right forearm and right side of your body on the mat, legs straight.
2. With your knees stacked on top of each other, bend your right knee. Use your left extended leg
and foot as an anchor during this exercise.
3. Inhale through your nose and fill your lungs up with air.
4. As you exhale through your mouth, press your right forearm and right shin into the mat to lift your
body off the mat. 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.
5. Hold for 3-10 seconds (as prescribed in the program section of this guide).
6. Inhale to lower your right hip to the mat.
7. Repeat as directed in the 6-week program.

MODIFIED PLANK

Begin with your hands and knees on the mat, with your shoulders over your wrists and your hips
over your knees.
2. Get into a neutral spine position by pulling your belly button toward your lower back to create a
flat back.
3. Tuck your toes under your feet on the mat.
4. Inhale through your nose and fill your lungs up with air.
5. As you exhale through your mouth, push your hands and toes into the mat to hover your knees off
the mat. As you do this, 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. Hold for 3-10 seconds (as prescribed in the program section of this guide).
7. Inhale to lower your knees to the mat and return to the starting position..
8. Repeat as directed in the 6-week program.

HOVERING TABLE

1. Begin with your hands and knees on the mat.
2. Send your right foot between your hands to get into a lunge position.
3. Slide your left leg back to get into a deeper lunge.
4. Push through your right foot to bring your upper body into an upright position. Your right knee
should be stacked over your right ankle.
5. Inhale and bring your arms overhead, palms facing each other.
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. Send your arms forward and sweep the floor with your right hand as you bend and reach over
head with your left arm.
8. Slowly bring both arms forward and sweep the floor with your left hand as you bend and reach
overhead with your right arm. That is one rep.
9. Repeat your reps on your right leg before switching to your left leg.
10. Repeat as directed in the 6-week program.

W6/D5 Advanced Movements

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