Name: Playbook - Madie Mathews - WEEK 7- Thursday
Uploaded: 2022-10-29T20:47:29.840Z
Duration: 60 min
Description: WEEK 7- Thursday

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

10 forward then 10 backwards 

Stand with your feet shoulder-width apart and extend your arms parallel to the floor. Circle your arms forward using small controlled motions. Reverse direction after 15 seconds

Arm Circles

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

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

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

Perform 8 each arm
-Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling landmine press

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

Super set

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell farmer carry

- 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

Circuit

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

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

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

All Fours Hip Circles

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.

WEEK 7- Thursday

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