Name: Playbook - Madie Mathews - WEEK 11- Tuesday
Uploaded: 2022-10-29T20:47:29.920Z
Duration: 60 min
Description: WEEK 11- Tuesday

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat."

Cat/Cow

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

Start with your feet shoulder-width apart, toes pointed straight forward. Step out with your right foot as wide as possible. Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward. Make sure your right knee is tracking over your right foot the whole motion. Powerfully “punch” your right heel into the floor to push yourself back to the full standing start position.

Lateral Lunge

Perform 10 each side
-Lean to one side engaging your obliques
- Focus on a slow controlled movement

Dumbbell oblique crunches (standing)

Warm Up

- Begin with bar your hand and feet hip width apart
- Lower the bar to the ground pressing your hips back while keeping slightly bent knees
- Stand straight back up pressing hips forward

Stiff legged deadlift

Perform 12 reps each leg
-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Super set 1

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

(Do 12 each side)
Place the booty band around your thighs just above your knees, turn your feet slightly outwards and create tension with a shoulder width stance. 
Sink into a half squat and begin taking half steps one foot at a time to help shift in one direction while ensuring your knees remain rotated outwards. Perform for the numbed of prescribed repetitions.

Banded crab walks

Super set 2

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

10 reps each leg 
-Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- 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

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 11- Tuesday

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