Name: Playbook - Sadielee Thomas - Week 3: Strength Day 1
Uploaded: 2024-05-16T17:40:21.243Z
Duration: 15 min
Description: Week 3: Strength Day 1

Taylor

Week 3: Strength Overview

During Week 3 of the program, the focus shifts towards building strength in the core muscles. The objective is to enhance muscle endurance and resilience through increased resistance and challenging rep schemes. 

Throughout the week, the sets and reps are strategically structured to promote muscle growth and strength development. The progression is designed to gradually increase the workload on the core muscles, allowing for adaptation and improvement over time.

Here's how the reps and sets change for strength during Week 3:

- **Day 1 & Day 2**: You will perform 4 sets of 8 reps for each of the 5 core movements. This lower rep range with increased sets helps in building foundational strength and improving muscle endurance.

- **Day 3**: The intensity escalates as you perform 5 sets of 8 reps for each of the 5 core movements. This additional set further challenges your muscles and stimulates growth.

- **Day 4 & Day 5**: You'll continue to progress by performing 4 sets of 10 reps for each of the 5 core movements on Day 4, and then intensify the workout by performing 5 sets of 10 reps for each movement on Day 5. This progressive overload is crucial for continued strength gains.

To further enhance the intensity and difficulty of your workouts, consider incorporating resistance tools such as bands, dumbbells, or ankle weights. These tools add external resistance, forcing your core muscles to work harder and adapt to increased demands. 

For example, you can attach resistance bands to your ankles or incorporate dumbbells into exercises like Russian twists or weighted crunches. Ankle weights can also be utilized during leg lifts or flutter kicks to add resistance and challenge your core muscles even further.

By gradually increasing the resistance and intensity of your workouts, you'll not only strengthen your core muscles but also improve overall stability and functional strength, setting a solid foundation for future progressions in your fitness journey.

1. Begin in an elbow plank position with your elbows directly under your shoulders and your body forming a straight line from your head to your heels.
2. Place your feet on an elevated surface such as a bench or a step, ensuring that your body remains in a straight line.
3. Engage your core and glutes to maintain stability throughout the exercise.
4. Keeping your body in a straight line, slowly lower your hips towards one side, aiming to touch the ground without compromising your form.
5. Use your core muscles to lift your hips back to the starting position.
6. Repeat the movement on the opposite side, lowering your hips towards the other side.
7. Continue alternating hip dips from side to side while maintaining proper plank form and control.
8. Perform the exercise for the desired number of repetitions or time while focusing on engaging the core and stabilizing muscles.
9. Remember to breathe steadily throughout the movement and avoid overarching or sagging your lower back.

Elevated Elbow Plank Hips Dips

1. Start by assuming a side plank position with your elbow directly beneath your shoulder and your body forming a straight line from your head to your heels.
2. Place your feet on an elevated surface like a bench or a step, ensuring your body remains aligned.
3. Engage your core and glutes to maintain stability throughout the exercise.
4. Lower your hips towards the ground in a controlled manner while maintaining the side plank position.
5. Avoid letting your hips sag or rotate backward.
6. Use your oblique muscles to lift your hips back up to the starting position.
7. Repeat the movement for the desired number of repetitions.
8. Switch to the opposite side and repeat the exercise, ensuring proper form and alignment throughout.
9. Focus on controlled movements and engaging the targeted muscles throughout the exercise.

Elevated Side Plank Hips Dips

1.	Lie on your back on a mat with your arms extended by your sides.
	2.	Place a Pilates ball or small exercise ball between your knees.
	3.	Engage your core muscles to stabilize your lower back against the mat.
	4.	Lift both legs towards the ceiling, bending your knees at a 90-degree angle.
	5.	Squeeze the Pilates ball between your knees throughout the exercise.
	6.	Extend one leg straight out in front of you while keeping the other leg bent with the knee at a 90-degree angle.
	7.	Hold the extended position briefly, ensuring that the Pilates ball remains stable between your knees.
	8.	Engage your core and switch legs, bringing the extended leg back in towards your chest while extending the opposite leg.
	9.	Continue alternating leg extensions while maintaining stability in your core and the Pilates ball between your knees.
	10.	Focus on controlled movements and maintaining proper form throughout the exercise to maximize effectiveness and minimize strain on your lower back and hips.

Pilates Ball Hold With Alternating Leg Extensions

1.	Lie on your side with your knees bent at a 90-degree angle and your hips and knees stacked.
	2.	Place a resistance band around your thighs, just above your knees.
	3.	Prop yourself up onto your elbow, keeping your forearm on the ground for support.
	4.	Engage your core muscles to stabilize your torso, maintaining a straight line from your head to your hips.
	5.	Keep your bottom leg on the ground while lifting your top knee as high as you can, opening up your thighs like a clamshell.
	6.	Hold the top position for a moment, focusing on engaging your outer thigh muscles.
	7.	Slowly lower your top knee back down towards the bottom knee, maintaining tension on the resistance band.
	8.	Perform the desired number of repetitions on one side before switching to the other side.
	9.	Focus on keeping your core engaged and your hips stable throughout the movement.
	10.	Breathe steadily and maintain proper form to effectively target your core and outer thigh muscles.

Banded Clamshell Variation with Static Crunch

1.	Lie on your back on a mat with your arms extended by your sides.
	2.	Place an ab mini ball between your knees and squeeze it gently to engage your inner thighs.
	3.	Extend one leg straight up towards the ceiling, while the other leg remains bent with the foot flat on the floor.
	4.	Keep the ab mini ball firmly squeezed between your knees throughout the exercise.
	5.	Engage your core muscles to stabilize your lower back against the mat.
	6.	Slowly lower the straightened leg towards the floor while maintaining the squeeze on the ab mini ball.
	7.	Stop the movement when your leg is a few inches above the ground.
	8.	Engage your core and use your thigh muscles to bring the leg back up to the starting position.
	9.	Repeat the movement for the desired number of repetitions on one leg before switching to the other leg.
	10.	Focus on controlled movements and maintaining the squeeze on the ab mini ball to engage your inner thigh muscles effectively.

Week 3: Strength Day 1

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