Name: Playbook - Madie Mathews - WEEK 14- Friday
Uploaded: 2022-10-29T20:47:38.631Z
Duration: 60 min
Description: WEEK 14- Friday

Lateral Band Pulls

- 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

Perform 20 each side
With a dumbbell resting on your shoulder and the other by your side, stand straight and bend leg at 90 degree angle with feet hip width apart. March in place.

Weighted High Knee Marches

Warm up

- Start with the bar at knee height
- Keeping slight bend in knees and a flat back
- Clean the bar up to your shoulders
- Extend your legs to stand up

(P.S. my stomach was too big to demonstrate this exercise, so please enjoy my husband performing it for you!)

Barbell hang clean

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

Super set 1

Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out.
Return the handle forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Seated row

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Super set 2

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

- Hold the dumbbell between both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curls

-exhale and engage the core 
-lift through the glutes 
-lift ball/ dumbbell
-inhale when lowering

Kneeling squat to Lift

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.

Hip flexor stretch

Cool Down

WEEK 14- Friday

WEEK 13- Monday

WEEK 13- Tuesday

WEEK 13- Thursday

WEEK 13- Friday

WEEK 14- Monday

WEEK 14- Tuesday

WEEK 14- Thursday

WEEK 15- Monday

WEEK 15- Tuesday

WEEK 15- Thursday

WEEK 15- Friday

WEEK 16- Monday

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WEEK 16- Thursday

WEEK 16- Friday

WEEK 17- Monday

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WEEK 17- Friday

WEEK 18- Monday

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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 14- Friday

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