Name: Playbook - Madie Mathews - WEEK 28- Friday
Uploaded: 2022-11-03T23:20:09.905Z
Duration: 60 min
Description: WEEK 28- Friday

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

Lateral Band Pulls

- Hands shoulder width apart and raise to upper chest level with band

Resistance Band Upright Row

Perform 20 Seconds each side 
-Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

Warm up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- you can place your feet wider if that’s comfortable for your growing baby and belly.

Barbell back squat

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Super set

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- 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

Super set 2

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

Wall sit

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

Perform 30 sec each side 
Start on your side with your neck supported by your hand and your body in a straight line.
Bring your top leg in front for support.
Raise your lower leg and pulse for 30 seconds, moving just from your hip joint.
Repeat on the opposite side.

Lying Inner Thigh Pulses

Burnout

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

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 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

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

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 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

Cool down

WEEK 28- Friday

WEEK 28- Monday

WEEK 28- Tuesday

WEEK 28- Thursday

WEEK 29- Monday

WEEK 29- Tuesday

WEEK 29- Thursday

WEEK 29- Friday

WEEK 30- Monday

This workout kicked my butt in a good way.

Avalon

Melissa

WEEK 30- Tuesday

WEEK 30- Thursday

WEEK 30- Friday

WEEK 31- Monday

WEEK 31- Tuesday

WEEK 31- Thursday

WEEK 31- Friday

WEEK 32- Monday

WEEK 32- Tuesday

WEEK 32- Thursday

WEEK 32- Friday

WEEK 33- Monday

WEEK 33- Tuesday

Great workout! Loved the variety of exercises and felt my whole body worked!

WEEK 28- Friday

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