Name: Playbook - Madie Mathews - WEEK 30- Tuesday
Uploaded: 2022-11-03T23:20:09.941Z
Duration: 60 min
Description: WEEK 30- Tuesday

This workout kicked my butt in a good way.

Avalon

Melissa

Do 10 each way 
Place feet hip width apart (go wider if it feels comfortable for you) 
Move your hips in a circular motion

Hip Circles

Stand shoulder width apart, hands behind your head with elbows out wide and shoulder blades rolled back and down. Go down into a squat until you are at 90 degrees and then stand back up. You will then crunch your knee and your elbow toward one another. Then stand back up straight. Repeat on the other side.

Squat to Oblique Crunch

- 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

Warm up

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

Perform 8 each leg
-Start with the barbell on your upper back
- Step back with the first foot and lower down until knees are 90 degrees
- Repeat on the opposite side

Barbell reverse lunges

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

Dumbbell calf raises

Super set 2

6 each leg 
-Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

(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

- 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)

Burn out

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 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 
Sit up tall in a sturdy chair or sit on the floor, place both feet planted roughly hip-distance apart. Keep your torso tall, core engaged, and shoulders back.

Cross your right leg over your left thigh, placing the outside of your right shin just above your left knee. Allow your right knee to open outward.

Lightly place your right hand on top of your right thigh to help open the knee to a good point of stretch.

If you can go deeper, tip forward from the hip and lean forward over your thighs, keeping your torso straight and tall as you do so.

Figure 4 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

Cool down

WEEK 30- Tuesday

WEEK 28- Monday

WEEK 28- Tuesday

WEEK 28- Thursday

WEEK 28- Friday

WEEK 29- Monday

WEEK 29- Tuesday

WEEK 29- Thursday

WEEK 29- Friday

WEEK 30- Monday

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 30- Tuesday

Community

More workouts from Madie Mathews