Name: Playbook - Madie Mathews - WEEK 34- Day 1
Uploaded: 2022-10-29T20:47:19.979Z
Duration: 45 min
Description: WEEK 34- Day 1

Lean your head, upper back, and butt against the wall.

Place your hands and arms against the wall in the "highfive" position, your elbows bent 90 degrees and your upper arms at shoulder height.

Hold for 1 second.

Don't allow your head, upper back, or butt to lose contact with the wall.

Wall Slides

Perform 20 each side
With a dumbbell resting on your shoulder and the other by your side, stand straight and bend leg at 90 degree angle with feet hip width apart. March in place.

Weighted High Knee Marches

- 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

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell/ kettlebell goblet squat

(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

Perform 10 each arm 
-From kneeling position on floor or bench
- Keeping your back flat and arm next to ribs elbow bent at 90 degrees
- Extend dumbbell back until arm is parallel to the floor
- Lower back to starting position

Dumbbell kneeling tricep kickback

- Place your hands on the front edge of the chair just outside your hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back
- Extend your arms engaging your triceps

Chair dips

Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent.
Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist) and lowering the weights to your shins without rounding your back.
Keeping your back almost parallel to the floor and your abs pulled to your spine, bend your elbows and pull them toward the ceiling. Squeeze your shoulder blades together.
Maintain the position of your torso as you lower the weights back to your shins.
Squeeze your glutes to return to standing, keeping your back straight. That's one rep.

Scarecrows

Stand shoulder width apart back straight. Start with arms at 90degree angel. Elbows to your side. Thumb up. The slowly raise your arm laterally staying at a 90 degree angle not going above your shoulder.

Chicken wings

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Move hips in a circular motion while sitting on the ball

Exercise Ball hip circles

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 34- Day 1

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