Name: Playbook - Madie Mathews - WEEK 28- Thursday
Uploaded: 2022-11-03T23:20:09.897Z
Duration: 60 min
Description: WEEK 28- Thursday

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side

Curtsy lunge

Press hands against wall just wide of your shoulders and perform a push up while pressing off the wall. Get some air

Incline push-off

Incline Plank March

Warm up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

Do a side lateral raise, to a forward lateral raise, to a front raise.

3 Way Lateral Raise

Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms straight. Keep your head up, chest up and shoulders back.
2. Keeping your arms straight, move the dumbbells creating a semi-circle until they touch above your head and then lower the back down to the starting position.

Dumbbell Around the World

Super set

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises on plate

- 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

Super set 2

- Adjust leg extension machine to fit
- Select weight
- Extend your legs
- Release your legs back to starting position

Seated leg extension

(Do 12 each side)
Place the booty band around your thighs just above your knees, turn your feet slightly outwards and create tension with a shoulder width stance. 
Sink into a half squat and begin taking half steps one foot at a time to help shift in one direction while ensuring your knees remain rotated outwards. Perform for the numbed of prescribed repetitions.

Banded crab walks

Super set 3

20 seconds each arm 
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.

Wall Chest 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

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.

Lateral Reach 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 leg 
Sit with your knees bent, feet flat on the floor, arms behind you for support. Bring your right ankle over your left knee, keeping the foot flex. Walk your left foot closer to your hip to increase the stretch. You can also do Figure four lying on your back.

Pigeon 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

Cool Down

WEEK 28- Thursday

WEEK 28- Monday

WEEK 28- Tuesday

WEEK 28- Friday

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- Thursday

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