Name: Playbook - Mackenzie Bishop - W3/D3 Full body Tabata!
Uploaded: 2023-04-05T04:03:13.358Z
Duration: 35 min
Description: W3/D3 Full body Tabata!

- Find bench or box to rest hands on so body is at an angle rather than a plank position 
- Place your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Move slowly; time under tension builds muscle and creates progress

Modified push ups

- Bring your elbows down to the ground 
- Keep your core engaged while knees are resting on the floor the entire time
- Try not to move your hips back and forth 
- Extend one arm then the other into a push up, then go back down, alternate & repeat

Commandos

- Stand with your feet shoulder width apart 
- Bring your hands towards the ceiling/sky 
- Hinge forward at your hips until your upper body is parallel with the floor (only go as low as you can depending on your pregnancy. This movement is for the 1st trimester only)
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Good morning

- Sit on the floor and spread your legs out straight as wide as you can
- Walk your hands forward as much as needed to get a stretch in the inner thighs & groin

Adductor Stretch

- Perform 30 seconds on one side, rest, then perform 30 seconds on the other side
- Place your feet hip-width apart, hold dumbbells at chest height
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90-degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Bodyweight Lateral lunge

Warm up

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

- Stand with your feet close
- Step back into a reverse lunge 
- Step back into starting position and drive knee of leg that stepped back up and towards your chest
- Stand back up to the starting position
- Alternate sides

NOTE: if dealing with pelvic pain, perform close stance squats instead where feet are almost touching and you’re simply doing bodyweight squats, don’t split the legs if your pelvis is hurting.

Bodyweight reverse lunges

- Perform lunges with one leg for 60 seconds then switch legs
- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position & perform double arm bicep curl

Dumbbell reverse lunge W / Bicep curl

- Stand tall & place your balance on one leg, bending the knee slightly of the supportive leg 
- Elevate one arm and the opposite leg
- Draw in both your elbow and your knee before extending back out
- Alternate sides throughout the minute, don’t stick to one side

Standing Bird dog

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Bodyweight calf raises

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

- Option to place your upper back on the edge of the box or bench or yoga ball instead of lying on the ground
- Bring your hips up engaging your glutes
- Slowly lower hips towards the mat but don’t let them touch the mat
- Pulse back up & repeat

Hip thrusts

- Sit on floor and bring soles of feet together 
- Bring knees down as far as you can
- You should feel a stretch in the groin and inner thighs
- Keep your torso tall with hands pressed behind you against the floor
- Option to walk hands to the front of your body and lower as desired

Butterfly Stretch

Glute stretch

- In a forward lunge, rest your back knee on the ground
- Keep your upper body upright if you want more of a hip flexor stretch
- Lean upper body forward if you want more of an inner thigh stretch
- Stretch for 30 seconds per leg

Hip flexor stretch

- In a standing lunge, with the opposite leg extended in front of your body, lean forward and stretch as much as needed
- Hinge forward at the hips bringing your chest down towards your extended leg
- Alternate legs after 30 seconds

Kneeling hamstring stretch

- Standing tall lift Left arm up to the sky and lean to the right.
- Tilt head as you lean.
- Let right arm hang at your side
- Exhale and breath further into the stretch
- Alternate sides after 30 seconds

Lateral stretch

- Use one to balance on the wall
- Use the left hand to grab the left foot & pull it upwards toward the butt
- Pull as much as desired to get a stretch 
- Stretch for 30 seconds each side

W3/D3 Full body Tabata!

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