Name: Playbook - Madie Mathews - WEEK 8- Tuesday
Uploaded: 2022-10-29T20:47:29.856Z
Duration: 60 min
Description: WEEK 8- Tuesday

Amber

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.

Jumping Jacks

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

- 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

- 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

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

10 each leg 
-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor behind you
- Hinge at your hips, and lower the dumbbells toward the floor
- Lift back up engaging your glutes

Dumbbell single leg RDL

Super set 1

6 each leg 
-Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- 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

Tri set

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

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

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

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 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.

Single Arm Hug

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

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.

WEEK 8- Tuesday

Community

More workouts from Madie Mathews