Name: Playbook - Madie Mathews - WEEK 13- Tuesday
Uploaded: 2022-10-29T20:47:38.598Z
Duration: 60 min
Description: WEEK 13- Tuesday

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

All Fours 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

- 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

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

Dumbbell calf raises on plate

Super set 1

Perform 8 each leg
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

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 2

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

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

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.

Childs Pose

Cool Down

WEEK 13- Tuesday

WEEK 13- Monday

WEEK 13- Thursday

WEEK 13- Friday

WEEK 14- Monday

WEEK 14- Tuesday

WEEK 14- Thursday

WEEK 14- Friday

WEEK 15- Monday

WEEK 15- Tuesday

WEEK 15- Thursday

WEEK 15- Friday

WEEK 16- Monday

WEEK 16- Tuesday

WEEK 16- Thursday

WEEK 16- Friday

WEEK 17- Monday

WEEK 17- Tuesday

WEEK 17- Thursday

WEEK 17- Friday

WEEK 18- Monday

WEEK 18- Tuesday

WEEK 18- Thursday

WEEK 18- Friday

WEEK 19- Monday

WEEK 19- Tuesday

WEEK 19- Thursday

WEEK 19- Friday

WEEK 20- Monday

WEEK 20- Tuesday

WEEK 20- Thursday

WEEK 20- Friday

WEEK 21- Monday

WEEK 21- Tuesday

WEEK 21- Thursday

WEEK 21- Friday

WEEK 22- Monday

WEEK 22- Tuesday

Literally the best workout program for me right now at 23 weeks pregnant! It’s the perfect amount of push without feeling like I’m overdoing it. I feel so strong and love the variety of movements! This was only my third time with the program but I’m already obsessed and get so excited to workout. This will definitely keep me motivated during my pregnancy!

WEEK 13- Tuesday

More workouts from Madie Mathews