Name: Playbook - Madie Mathews - WEEK 7- Monday
Uploaded: 2022-10-29T20:47:29.828Z
Duration: 45 min
Description: WEEK 7- Monday

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- 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

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

High knees

Warm Up

- Place your upper back on the bench 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Roll your shoulders back and elbows even with the body. The weights with be in front of your body when you perform a half curl at 90 degrees and then rotate arms outwards to the side. Palms facing up.

Bicep Curl Hold with External Rotation

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

Dumbbell front raises

Super Set

Perform 10 Each Arm
Lie down sideways on the floor or a flat bench with your knees bent. Bend the arm touching the bench to touch your opposite shoulder, and hold a dumbbell across your body near to the floor with your other hand. Slowly raise your arm until it points straight towards the ceiling. Bring the dumbbell back to starting position and repeat.

Lying Lateral Shoulder Raise

- Begin with rope in both hands and elbows bent 90 degrees
- Extend elbows and engage triceps

Cable rope triceps extensions

- 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

Tri Set

20 seconds each arm 
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.

Wall Chest Stretch

20 seconds each arm 
Stand with your back straight and your feet shoulder-width apart.
Bring your left elbow straight up while bending your arm.
Grab your left elbow with your right hand, and pull your left elbow toward your head with light pressure. 
Hold position

Tricep Stretch

20 seconds each arm 
Stand or sit up tall and extend your right arm directly above your head. Exhale. Reach your right arm over to your left side to lengthen the right side of your body. Hold this position for the specified amount of time, breathing deeply throughout.

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 
Sit with your knees bent, feet flat on the floor, arms behind you for support. Bring your right ankle over your left knee, keeping the foot flex. Walk your left foot closer to your hip to increase the stretch. You can also do Figure four lying on your back.

Pigeon 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.

WEEK 7- Monday

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