Name: Playbook - Madie Mathews - WEEK 26- Day 1
Uploaded: 2022-10-29T20:47:09.410Z
Duration: 45 min
Description: WEEK 26- Day 1

Perfect pregnancy workout! Less intimidating than I thought it would be haha. Easy to get a good workout in!

Natalie

Modified Jumping Jacks

10 forward then 10 backwards 

Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions. Reverse direction after 15 seconds

Arm Circles

- 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

Stand upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up.

Exhale as you raise the weights above the head in a controlled motion.
Pause briefly at the top of the motion.
Inhale and return the dumbbells to the shoulders.

Dumbbell Overhead Press

Perform 10 each leg 
-Begin with one foot back with dumbbells to your side 
-lower down to 90 degrees and rise back up. Repeat.

Dumbbell Static Lunge

Stand with your feet slightly wider then shoulder width apart and your knees bent slightly as well.
Pick up a weighted plate and hold it at chest level with your elbows bent.
Push the weight straight out and lock your elbows out.
Bring the weight back into your chest. This completes one repetitions.

Plate/ Dumbbell Front Press

Perform 10 Each Arm
Lie down sideways on the floor or a flat bench with your knees bent. Bend the arm touching the bench to touch your opposite shoulder, and hold a dumbbell across your body near to the floor with your other hand. Slowly raise your arm until it points straight towards the ceiling. Bring the dumbbell back to starting position and repeat.

Lying Lateral Shoulder Raise

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

Lay down on your side with your head rested on your arm. With your leg straight lift leg up and down. Exhale when lifting, inhale when lowering leg. Engage glutes. Keep gap between obliques and ground.

Side Lying Leg Raises

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

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

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

WEEK 26- Day 1

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