Name: Playbook - Madie Mathews - WEEK 14-Day 2
Uploaded: 2022-10-29T20:47:09.281Z
Duration: 45 min
Description: WEEK 14-Day 2

Lateral Band Pulls

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

Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

Lower your body until your thighs are parallel to the floor. 

Pause, then return to the starting position. 

Repeat.

Bodyweight Squat

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Warm Up

Select the appropriate dumbbells and place them on the floor in front of you.
Bending at the knees and keeping your back straight, squat down and pick up the dumbbells with an underhand grip (palms facing up).
Get into the starting position by keeping your back straight and bending at the knees. Let the dumbbells slide down your thighs until they're just below knee height.
Execute by pulling the dumbbells up under your chest as far as possible.
Pause, and then slowly lower the dumbbells back to the starting position.
Repeat for desired rep

Dumbbell Reverse Grip Row

- Lying on an incline bench
- Raise dumbbells above you to full arm extension
- Hinge at the elbow lowering the dumbbells over and behind your head
- Extend your arms back up activating your triceps

Dumbbell incline skull crusher

- With a band attached high on the rack
- From a half kneeling position pull the band down engaging your lats
- Slowly reverse the movement, releasing tension from the band

Resistance band lat pulldown

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

Reach your left arm over to your right side to lengthen the left side of your body. Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, reach further over to your right side to increase the stretch. Repeat this stretch on the other side for 20 seconds.

Lateral reach 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.

WEEK 14-Day 2

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