Name: Playbook - Madie Mathews - WEEK 36- Day 1
Uploaded: 2022-10-29T20:47:20.002Z
Duration: 45 min
Description: WEEK 36- Day 1

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

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

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

Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

Lower your body until your thighs are parallel to the floor. 

Pause, then return to the starting position. 

Repeat.

Bodyweight Squat

Warm Up

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- 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 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

- Start with your hands on a box or wall
- Perform a push-up coming down slowly
- Keep your core engaged

Incline push up

While sitting on your exercise ball, move your hips in a figure 8 motion. Repeat on the other side.

Exercise ball figure 8

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

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

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

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 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 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.

WEEK 36- Day 1

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