Name: Playbook - Madie Mathews - WEEK 10- Tuesday
Uploaded: 2022-10-29T20:47:29.899Z
Duration: 60 min
Description: WEEK 10- Tuesday

Do 10 each way 
Place feet hip width apart (go wider if it feels comfortable for you) 
Move your hips in a circular motion

Hip Circles

10 forward then 10 backwards 

Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions. Reverse direction after 15 seconds

Arm Circles

Lean your head, upper back, and butt against the wall.

Place your hands and arms against the wall in the "highfive" position, your elbows bent 90 degrees and your upper arms at shoulder height.

Hold for 1 second.

Don't allow your head, upper back, or butt to lose contact with the wall.

Wall Slides

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

Warm Up

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Sit on a chair or flat bench with a booty band around the bottom of your thighs. Make sure you're seated tall, lengthening through your spine. Do not slouch.
Open your knees to either side, pushing against the booty band for resistance as you do.
Go as far as your hips allow without causing pain, then bring your knees back together. This counts as one rep.

Banded Seated hip abduction

Super set 1

- 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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises on plate

Super set 2

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

Perform 10 each side 
Start on your side with your neck supported by your hand and your body in a straight line.
Bring your top leg in front for support.
Raise your lower leg and pulse for 30 seconds, moving just from your hip joint.
Repeat on the opposite side.

Lying Inner Thigh Pulses

Tri set

20 seconds each leg 
Kneel on one leg and bend your other leg out in front of you, with that foot flat on the floor. If you feel discomfort in the front of your knee, place a towel under your knee.
Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip.

Hip flexor 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.

Quad 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

Come into the posture by kneeling on both knees at a slightly wide but comfortable distance apart from one another. This distance should be wider than hips width (which can be found approximately by placing two fists between the knees). No need to obsess about the distance, you can always adjust once in the pose to whatever feels comfortable. Then sit on your heels (which should be facing up), and lean forward slowly with your body, walking your arms out long in front of you. Make sure you are breathing as you come into the pose and are not holding your breath, especially if you are feeling any sensation or even pain at this point.

WEEK 10- Tuesday

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