Name: Playbook - Madyson Foy - Let’s have some fun! 😉🥵
Uploaded: 2022-12-01T03:44:15.346Z
Duration: 75 min
Description: Let’s have some fun! 😉🥵

Incline walking

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Superset

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- increasing weight each set

DB single leg glute bridge

- 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
- Increasing weight each set

Barbell back squat

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Increasing weight each set

DB sumo squat

Wall ball

- Keep your core and glutes engaged 
- 30 seconds each side

High side plank

Circuit

Happy baby

Pigeon pose

- Get on your hands and knees, walk your hands in front of you.
- Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Child’s pose

Yoga/Mobility

Let’s have some fun! 😉🥵

Ariana Roy

Hammer time ❤️‍🔥

I did double unders instead of single unders and did deadlifts instead of squats!

Let’s have some fun! 😉🥵

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