Name: Playbook - Madie Mathews - WEEK 13- Thursday
Uploaded: 2022-10-29T20:47:38.603Z
Duration: 60 min
Description: WEEK 13- Thursday

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

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

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Warm Up

Grab a pair of dumbbells in each hand, lie on a bench set to a 45-degree incline

Hold a pair of dumbbells at arm’s length above your chest, palms forward

Keep your core braced and your elbows close to your body

Lower the dumbbells to the sides of your chest

Pause, and then push the weights back up to the starting position

Dumbbell Incline Close Grip Bench Press

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell/ kettlebell goblet squat

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

Begin on hands and knees, inhale to prepare, exhale to connect your lower abdominals as you float your knees up and step your feet back into a full plank. Start with your feet together and weight back in your heels. As you hold your plank, be sure to maintain your breathing, lengthen your spine from your neck to your pelvis, and keep your tailbone drawn towards the floor to maintain a neutral alignment. From here lift your R leg up off the floor a few inches as you exhale and tap out to the side only as far as you can maintain your plank without leaning to the side or twisting your pelvis, inhale to return. Keep breathing while you alternate legs.

High plank tap outs

Super set 2

Stand upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up.

Exhale as you raise the weights above the head in a controlled motion.
Pause briefly at the top of the motion.
Inhale and return the dumbbells to the shoulders.

Dumbbell Overhead Press

Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist) and lowering the weights to your shins without rounding your back.
Keeping your back almost parallel to the floor and your abs pulled to your spine, bend your elbows and pull them toward the ceiling. Squeeze your shoulder blades together.
Maintain the position of your torso as you lower the weights back to your shins.
Squeeze your glutes to return to standing, keeping your back straight. That's one rep.

Scarecrows

6 each leg 
-Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

Tri set

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

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.

Childs Pose

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

All Fours Hip Circles

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.

WEEK 13- Thursday

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