Name: Playbook - Madie Mathews - WEEK 29- Monday
Uploaded: 2022-11-03T23:20:09.910Z
Duration: 60 min
Description: WEEK 29- Monday

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

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

Modified Jumping Jacks

Warm up

- 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

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

Super set

- From an incline position
- Curl dumbbells up towards your shoulders
- Keep elbows pointed to the floor
- Lower slowly back to starting position

Dumbbell incline bicep curls

Roll your shoulders back and elbows even with the body. The weights with be in front of your body when you perform a half curl at 90 degrees and then rotate arms outwards to the side. Palms facing up.

Bicep Curl Hold with External Rotation

Super set 2

- Support yourself using your opposite arm- Row dumbbell to your hip while retracting your shoulder back

Dumbbell Bent over single arm row

5 each way 
-Hold the dumbbell/ ball with both hands
- Rotate the dumbbell/ ball around your head
- Keep your core engaged

Halo

Super set 3

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 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

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

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 29- Monday

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