Name: Playbook - Madie Mathews - WEEK 8- Day 1
Uploaded: 2023-05-01T18:55:39.990Z
Duration: 45 min
Description: WEEK 8- Day 1

Stand upright with your legs together, arms at your sides.

Bend your knees slightly, and jump into the air. 

As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. 

Jump back to starting position.

Repeat.

Warm up: jumping jacks

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Warm Up: Bodyweight reverse lunges

Point one arm out straight in front and extend the opposite leg behind you, forming a straight line from your extended hand to your extended foot. Keep your hips squared to the ground. If your low back begins to sag, raise your leg only as high as you can while keeping the back straight.
Keep your core engaged throughout the entire exercise.

Warm up: Bird dog

Warm up

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell/ kettlebell goblet 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

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

Do a side lateral raise, to a forward lateral raise, to a front raise.

3 Way Lateral Raise

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

Begin on hands and knees, inhale to prepare, exhale to connect your lower abdominals as you float your knees up and step your feet back into a full plank. Start with your feet together and weight back in your heels. As you hold your plank, be sure to maintain your breathing, lengthen your spine from your neck to your pelvis, and keep your tailbone drawn towards the floor to maintain a neutral alignment. From here lift your R leg up off the floor a few inches as you exhale and tap out to the side only as far as you can maintain your plank without leaning to the side or twisting your pelvis, inhale to return. Keep breathing while you alternate legs.

High plank tap outs

20 seconds each leg 

While standing, hold onto a countertop or chair back to assist in balance.
Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
Gently pull on your ankle to bend your knee as far as possible.
Maintain position for a certain amount of time. 
Return to standing position.

Quad 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

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

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.

WEEK 8- Day 1

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