Name: Playbook - Madie Mathews - WEEK 35- Day 2
Uploaded: 2022-10-29T20:47:19.996Z
Duration: 45 min
Description: WEEK 35- Day 2

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

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

Lateral Band 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

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

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

Dumbbell hammer curl

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- 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

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

Keep your bottom on the ground, as your pivot point. Keep you feet on the ground. Turn your torso toward the back foot and slowly lift and turn both knees together to lay them on the other side. This will place the legs in the exact opposite 90/90 position.
You may use your hands touching the ground to stability your torso while rocking your legs from one side to the other.

90/90 Rockbacks

While sitting on the ball, back straight, move your hips side to side.

Exercise Ball pelvic side to sides

Perform 20 seconds each side 
Sit on the floor 
Cross your right ankle over your left knee and keep your right foot flexed.
Bring your left knee toward your chest.

Figure 4

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

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 35- Day 2

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