Name: Playbook - Madie Mathews - WEEK 9- Tuesday
Uploaded: 2022-10-29T20:47:29.878Z
Duration: 60 min
Description: WEEK 9- Tuesday

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

All Fours Hip Circles

Start with your feet shoulder-width apart, toes pointed straight forward. Step out with your right foot as wide as possible. Engage through the right heel as you drop your hips down and back while keeping the left leg straight, stretching the groin on the left leg and keeping both soles of the feet on the ground and toes pointed straight forward. Make sure your right knee is tracking over your right foot the whole motion. Powerfully “punch” your right heel into the floor to push yourself back to the full standing start position.

Lateral Lunge

Perform 10 each side
-Lean to one side engaging your obliques
- Focus on a slow controlled movement

Dumbbell oblique crunches (standing)

Warm Up

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up
- you can place your feet wider if that’s comfortable for your growing baby and belly.

Barbell back squat

- Keeping your feet aligned with your knees 
- Push out your legs against the pads 
- Ensure your movement against the resistance is smooth and controlled

Abductor machine

- 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

Super Set

- 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

- Position yourself on your hands and knees 
- Keeping your knee in a bent position, hips squared
- Lifting your leg back and up toward the ceiling, engaging your glutes 
- Return to starting position

Donkey kick (bent)

- 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

Tri set

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

40 Seconds Each arm 
Press your palm into a wall.
Slowly turn away from the wall.
Hold for a few seconds! 
Repeat on the other side.

Wall Bicep 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

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 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.

Hip flexor stretch

20 seconds each leg 
Sit up tall in a sturdy chair or sit on the floor, place both feet planted roughly hip-distance apart. Keep your torso tall, core engaged, and shoulders back.

Cross your right leg over your left thigh, placing the outside of your right shin just above your left knee. Allow your right knee to open outward.

Lightly place your right hand on top of your right thigh to help open the knee to a good point of stretch.

If you can go deeper, tip forward from the hip and lean forward over your thighs, keeping your torso straight and tall as you do so.

WEEK 9- Tuesday

More workouts from Madie Mathews