Name: Playbook - Madie Mathews - WEEK 14- Monday
Uploaded: 2022-10-29T20:47:38.614Z
Duration: 60 min
Description: WEEK 14- Monday

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

Modified Jumping Jacks

- Start with your hands on a box or wall
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

Warm Up

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

One arm performs a front raise while the other does a lateral raise. Forming a “L”

L lateral raise

Super set 1

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Super set 2

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

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

Tri set

40 Seconds Each arm 
Press your palm into a wall.
Slowly turn away from the wall.
Hold for a few seconds! 
Repeat on the other side.

Wall Bicep 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 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 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.

WEEK 14- Monday

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