Name: Playbook - Madie Mathews - WEEK 34- Friday
Uploaded: 2022-11-03T23:20:10.069Z
Duration: 60 min
Description: WEEK 34- Friday

Melissa

Keep your hands shoulder-width apart and your knees directly below your hips. Inhale deeply while curving your lower back and bringing your head up, tilting your pelvis up like a "cow." Exhale deeply and bring your abdomen in, arching your spine and bringing your head and pelvis down like a "cat."

Cat/Cow

On a all fours position sway your hips in a circular motion. Do 5-10 reps each way.

All Fours Hip Circles

- Pull the band towards your face with elbows flared outward

Band Face pulls

- 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

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Lying on your back with legs straight and heels on top of stability ball
- Raise your hips so your body is straight
- Roll the ball towards you by bending your knees
- Roll the ball back out by straightening your legs

Hamstring ball roll ins

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

Tri set

- Place bench at 45 degree angle 
-Place your upper back on the bench
- Keep a slight bend at the elbow as you lower dumbbell back behind your head
- Focus on engaging your lats as you pull the dumbbell forward and up

Dumbbell incline pullover

Do 10 each leg per set 
-Standing on one foot with the opposite leg forward
- Push your hips back and down as you lower 
- Touch the chair or box
- Stand back up
- Use your arms for counter balance
- Complete desired reps then repeat on the opposite side

Bodyweight assisted pistol squat

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

Perform 10 each leg

Start on all fours (quadruped position)
Extend one leg to your side, the higher the leg is up to the hip the stronger the stretch. Start conservatively first by keep the leg lower.
Gently rock back, keeping your back flat, and than progressively go further and further back.
Rounding the back will allow you to go further but does not allow a stronger stretch. Keep your back tight and focus on NOT compensating. This note can translate to many exercises and stretches, it’s all about positioning!

This exercise will help prepare your body for labor and is good release work. This stretch can help release tight adductors and open the pelvic floor muscles.

Adductor Rockbacks

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

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 
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

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

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.

WEEK 34- Friday

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