Name: Playbook - Madie Mathews - WEEK 29- Tuesday
Uploaded: 2022-11-03T23:20:09.916Z
Duration: 60 min
Description: WEEK 29- Tuesday

Modified Jumping Jacks

- 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

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

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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell 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 abduction

Super set 2

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- 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

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

Tri set

While holding on to a chair, keep one leg back with your knee straight and your heel flat on the floor. Slowly bend your elbows and front knee and move your hips forward until you feel a stretch in your calf. Hold this position for 20 seconds. Switch leg positions and repeat with your other leg.

Calf 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.

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

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

Cool down

WEEK 29- Tuesday

WEEK 28- Monday

WEEK 28- Tuesday

WEEK 28- Thursday

WEEK 28- Friday

WEEK 29- Monday

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 29- Tuesday

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