Name: Playbook - Madie Mathews - WEEK 11- Friday
Uploaded: 2022-10-29T20:47:29.932Z
Duration: 60 min
Description: WEEK 11- Friday

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

Lateral Band Pulls

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

Warm up

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- 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

Super set 1

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Super set 2

- 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

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight. Keep your head up, chest up and shoulders back.
2. Keeping your arms straight, move the dumbbells creating a semi-circle until they touch above your head and then lower the back down to the starting position.

Dumbbell Around the World

Tri set

20 seconds each arm 
With the side of your body facing a wall, place your left palm on the wall.
Slowly rotate your torso to the right, until you feel the stretch in your chest and in your left shoulder.

Wall Chest Stretch

20 seconds each arm 
Stand with your back straight and your feet shoulder-width apart.
Bring your left elbow straight up while bending your arm.
Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. 
Hold position

Tricep Stretch

20 seconds each arm 
Stand or sit up tall and extend your right arm directly above your head. Exhale. Reach your right arm over to your left side to lengthen the right side of your body. Hold this position for the specified amount of time, breathing deeply throughout.

Lateral Reach 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 
Sit with your knees bent, feet flat on the floor, arms behind you for support. Bring your right ankle over your left knee, keeping the foot flex. Walk your left foot closer to your hip to increase the stretch. You can also do Figure four lying on your back.

Pigeon Stretch

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.

WEEK 11- Friday

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