Name: Playbook - Mackenzie Bishop - W3/D3 Hammys & Quads Tabata
Uploaded: 2023-03-23T19:42:23.494Z
Duration: 40 min
Description: W3/D3 Hammys & Quads Tabata

Today your quads and hamstrings WILL burn (especially the quads)

Do your best to complete this all the way through!

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

- Keeping your arms straight, roll your shoulders back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction
- Roll shoulders in both directions for optimal stretch

Shoulder shrugs

- 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

- Use a band, mobility stick, jump rope, etc. and hold it with a tight grip
- Start with arms straight overhead and slowly start lowering your arms behind your head as you bend your elbows
- Stop when your elbows are bent at a 90 degree angle and you feel the stretch opening your chest
- Your shoulder blades should pinch when you are at the bottom of your stretch

Mobility Chest & Bi Opener

Chest opener

Mobility Shoulder / Lat opener

- Use a band, mobility stick, jump rope, etc. and hold it with a wide grip
- Keep arms locked out straight overhead
- Use the Right arm to pull the Left arm towards the right as your tilt the torso simultaneously
- Fall deeper into the stretch with every exhale
- Hold on this side and then repeat on opposite side

Mobility Oblique Opener

Mobility warm up

- Begin in a low squat with feet facing forward and hip distance apart (more narrow than a normal squat)
- Squat down and stand slightly but never fully straightening the legs
- Step the right foot forward and squat again in the same way
- Bring feet together and squat again
- Step the left foot forward and squat again in the same way
- Never fully stand. Repeat continuously & quickly

Quad squat + forward step

- Lower slowly on same side as dumbbell 
- While supporting yourself with opposite arm
- Perform like a regular deadlift but with only one leg to support you
- Stand near a wall or bench to hold on for support if balance is tough
- If you are in the 3rd trimester alternate by performing regular deadlifts with both feet planted on the ground

Single leg RDL

- Place your upper back (just below the scapula) on a couch or chair with hands on your hips
- Push through your heel raising your hips 
- As you thrust with your hips lift one leg with the hips and keep it off the ground for the remainder of the reps
- Exhale at the top & engage your glutes and core
- Finish all reps on one side & then repeat on opposite leg

Single leg hip thrust

- 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

- Start in kneeling position
- Hold hands together at chest height
- Find your balance and step one foot forward and then the other and into a low squat
- Never fully stand, maintain a low squat and step feet back to kneeling position
- Repeat

Surrender squats

- 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

Glute stretch

- Lie down on a mat with shoulders rolled under your slightly
- Bring your hips up engaging your glutes
- Hold hips high while you alternate heel lifts

Heel lift hip thrusts

- 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

W3/D3 Hammys & Quads Tabata

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