Name: Playbook - Madie Mathews - WEEK 25- Day 1
Uploaded: 2022-10-29T20:47:09.399Z
Duration: 45 min
Description: WEEK 25- Day 1

Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. In a fluid motion from the standing position, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat.

Squat to calf raise

- 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

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

Incline shoulder taps

Warm Up

- 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

- Place your upper back on the edge of the box 
- Bring your hips up engaging your glutes

Dumbbell Elevated hip thrusts

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 adduction

- Begin by lying back on an incline bench with dumbbells above your chest
- Lower the dumbbells to chest level 
- Press the dumbbells back up engaging your chest

Dumbbell incline bench press

- Hinge forward keeping a bend at your knee
- Holding dumbbells in each hand and arms bent to 90 degrees at your sides
- Extend your arms engaging your triceps
- Lower back to starting position

Dumbbell tricep kickbacks

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

Perform 12 each side 

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

Kneeling weighted oblique crunch

20 seconds each leg 
Sit up tall in a sturdy chair or sit on the floor, place both feet planted roughly hip-distance apart. Keep your torso tall, core engaged, and shoulders back.

Cross your right leg over your left thigh, placing the outside of your right shin just above your left knee. Allow your right knee to open outward.

Lightly place your right hand on top of your right thigh to help open the knee to a good point of stretch.

If you can go deeper, tip forward from the hip and lean forward over your thighs, keeping your torso straight and tall as you do so.

Figure 4 Stretch

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.
Hold for 20 seconds and repeat on the right side.

Wall chest 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

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.

WEEK 25- Day 1

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