Name: Playbook - Madie Mathews - WEEK 6- Tuesday
Uploaded: 2023-07-21T19:03:43.172Z
Duration: 45 min
Description: WEEK 6- Tuesday

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

Begin on all fours with your feet flexed and toes on the floor.
Press into the ground to activate your shoulder and chest muscles. Your weight should be evenly distributed across your fingers, palms, and the heels of your hand.
Engage your glutes to slightly tuck your tailbone.
Contract your abdominals by taking a full breath and drawing them in as if you’re bracing for a punch. The bottom of your ribs should move slightly toward your pelvis.
Lift your knees about 1 inch (2.54 cm) so that they’re floating just above the ground. Keep your chin and head in a neutral position, with your eyes fixed on the floor directly beneath your head.
Breathe in and out in a controlled manner while maintaining your brace. Your lower and mid-back should be slightly rounded. Avoid arching your back or letting your stomach drop toward the floor. Hold this position

Bear plank hold

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

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Sit on a chair or flat bench with a booty band around the bottom of your thighs. Make sure you're seated tall, lengthening through your spine. Do not slouch.
Open your knees to either side, pushing against the booty band for resistance as you do.
Go as far as your hips allow without causing pain, then bring your knees back together. This counts as one rep.

Banded Seated hip abduction

Super set 1

- 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

You can use a dumbbell for this exercise as well. 
-Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

Super set 2

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

Lay down on your side with your head rested on your arm. With your leg straight lift leg up and down. Exhale when lifting, inhale when lowering leg. Engage glutes. Keep gap between obliques and ground.

Side Lying Leg Raises

Super set 3

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 

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

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

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.

WEEK 6- Tuesday

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