Name: Playbook - Madie Mathews - WEEK 38- Day 2
Uploaded: 2022-11-03T23:20:10.184Z
Duration: 30 min
Description: WEEK 38- Day 2

Press hands against wall just wide of your shoulders and perform a push up while pressing off the wall. Get some air

Incline push-off

Modified Jumping Jacks

10 reps each leg 
-Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

Warm Up

Perform 12 reps each leg
-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

- Pull the band towards your face with elbows flared outward

Band Face pulls

Resistance Band Bicep Curls

Stand with feet facing forward or slightly outward, shoulder-width or slightly wider than hip distance, apart.
Slowly and fluidly bend your knees and lower your body, extending the arms out in front for balance if helpful.
Balance your weight on the balls of your heels and pause.
Breathe and slowly rise back up and then repeat the action.

Deep squat/ Garland Pose

These exercises will help open your pelvis and provide release work. Repeat what feels good to you.

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

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

All Fours Hip Circles

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

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

Open the feet wider than the knees to deepen the stretch move the hips back towards the heels and come down onto the forearms. You bring the gaze down or slightly forward. This will help open your pelvis.

Frog pose

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.

Childs Pose

Mobility Work

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 38- Day 2

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