Name: Playbook - Madie Mathews - WEEK 6- Day 1
Uploaded: 2023-05-01T18:55:39.967Z
Duration: 45 min
Description: WEEK 6- Day 1

Kaci

Bethany

jessica

Get on all fours and place your hands slightly wider than your shoulders. Straighten your arms and legs then lower your body until your chest nearly touches the floor then push back up.

Push-up

Start standing with feet about shoulder width apart. Lower hips until thighs are parallel to the ground (or as close to this as you can). Squeeze glutes and push into your heels to bring yourself back to standing. In a fluid motion from the standing position, raise to your tiptoes and flex the calf muscles, then lower slowly into the next squat.

Squat to calf raise

- 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

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

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell flat bench press

- Raise your arm keeping a slight bend at the elbow 
- Raise until you reach shoulder height 
- Lower with a slow controlled motion

Dumbbell lateral raises

- Start in a high plank position
- Take one hand off the floor and touch the opposite shoulder
- Repeating on the opposite side

High plank shoulder taps

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

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 6- Day 1

Community

More workouts from Madie Mathews