Name: Playbook - Madie Mathews - WEEK 10- Thursday
Uploaded: 2022-10-29T20:47:29.904Z
Duration: 60 min
Description: WEEK 10- Thursday

Stand upright with your legs together, arms at your sides.

Bend your knees slightly, and jump into the air. 

As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. 

Jump back to starting position.

Repeat.

Jumping Jacks

Get on all fours and place your hands slightly wider than your shoulders. Straighten your arms and legs then lower your body until your chest nearly touches the floor then push back up.

Push-up

On a all fours position sway your hips in a circular motion. Do 5-10 reps each way.

All Fours Hip Circles

Warm Up

Perform 8 each leg
-Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Super set

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Perform 10 Each Arm
Lie down sideways on the floor or a flat bench with your knees bent. Bend the arm touching the bench to touch your opposite shoulder, and hold a dumbbell across your body near to the floor with your other hand. Slowly raise your arm until it points straight towards the ceiling. Bring the dumbbell back to starting position and repeat.

Lying Lateral Shoulder Raise

Super set 2

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Tri set

20 seconds each arm 
Place one arm straight in front of your body and use your other hand to hug the straight arm to your body. This will increase the stretch.

Single Arm Hug

20 seconds each leg 
Sit up tall in a sturdy chair or sit on the floor, place both feet planted roughly hip-distance apart. Keep your torso tall, core engaged, and shoulders back.

Cross your right leg over your left thigh, placing the outside of your right shin just above your left knee. Allow your right knee to open outward.

Lightly place your right hand on top of your right thigh to help open the knee to a good point of stretch.

If you can go deeper, tip forward from the hip and lean forward over your thighs, keeping your torso straight and tall as you do so.

Figure 4 Stretch

20 seconds each leg 

Sit on the ground with the opposite leg bent at the knee with the other foot facing inward. This is called the butterfly position.
Extend the right leg, keeping it slightly bent at the knee.
Bend forward at the waist, making sure to keep the back straight.
Hold the stretch

Sitting Hamstring Stretch

20 seconds each leg 

While standing, hold onto a countertop or chair back to assist in balance.
Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
Gently pull on your ankle to bend your knee as far as possible.
Maintain position for a certain amount of time. 
Return to standing position.

WEEK 10- Thursday

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