Name: Playbook - Madie Mathews - WEEK 33- Thursday
Uploaded: 2022-11-03T23:20:10.031Z
Duration: 60 min
Description: WEEK 33- Thursday

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

Melissa

Incline Marches

Lateral Band Pulls

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

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

Stand upright and keep the back straight. Hold a dumbbell in each hand, at the shoulders, with an overhand grip. Thumbs are on the inside and knuckles face up.

Exhale as you raise the weights above the head in a controlled motion.
Pause briefly at the top of the motion.
Inhale and return the dumbbells to the shoulders.

Dumbbell Overhead Press

Super set

Pull the plate and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms.
Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, keeping your chest out.
Return the plate forward under tension to full stretch, remembering to keep that back straight even though flexed at the hips. Repeat the exercise for the desired number of repetitions.

Incline plate chest press

Hold a pair of dumbbells next to your shoulders, and stand with your feet shoulder-width apart.

Squat down until the tops of your thighs are parallel to the floor (or as low as you can comfortably go).

As you lower, imagine that you’re screwing your feet into the floor by actively pressing your ankles, lower legs, and thighs outward. (Your feet won’t move, but you’ll be creating tension.)

Push your body up from the squat as you press the dumbbells directly above your shoulders. Your biceps should be by your ears. Lower the weights and repeat.

Dumbbell squat to Overhead Press

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

3 Way Lateral Raise

- Holding the dumbbells at your sides
- 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

Dumbbell curtsy lunge

Tri set

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

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

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 
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 

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

WEEK 33- Thursday

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