Name: Playbook - Madie Mathews - WEEK 9- Friday
Uploaded: 2022-10-29T20:47:29.888Z
Duration: 60 min
Description: WEEK 9- Friday

- 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

Perform 20 Seconds each side 
-Start in a side plank position 
- Raise your hips keeping your core engaged 
- Lower with a slow controlled movement
* Work both sides

Elbow side plank hip raises

Do 10 each way 
Place feet hip width apart (go wider if it feels comfortable for you) 
Move your hips in a circular motion

Hip Circles

Lateral Band Pulls

Warm up

- Hold the bar with your palms facing you
- As you pull the bar down lean back slightly 
- Engage your back as you pulldown 
- Return with a controlled movement

Underhand grip lat pulldown

- Squeeze your shoulders then pull the cable towards your face

Cable face pulls

Super set

- 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

- 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

Super set 2

- perform 8 each arm 
-Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement
-lower for 4 seconds

Dumbbell alternating bent over rows (4 count lower)

Perform 10 each arm 

Begin standing tall with your feet about hip-width apart. Keep your abdominal muscles engaged.
Hold one dumbbell in each hand. Let your arms relax down at the sides of your body with palms facing forward.
Keeping your upper arms stable and shoulders relaxed, bend one arm at 90 degree and hold while you bend at the other elbow and lift the weights so that the dumbbell approaches your shoulder. Your elbows should stay tucked in close to your ribs. Exhale while lifting.
Lower the weights to the starting position.

Bicep Curl One Arm Hold

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

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 9- Friday

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