Name: Playbook - Ajhamae Quiring - 3 Minute Warm Up - Full Body
Uploaded: 2022-10-06T18:37:22.558Z
Duration: 3 min
Description: 3 Minute Warm Up - Full Body

This full body warm up is great to prepare for any type of exercise. 

Use it before weight training, a sport such as pickle ball, basketball, volleyball, etc, running, hiking and so much more!

You can also use this warm up as some movement in between work if you have a desk job or work from home.

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position

Jumping Jacks

- Step forward on one foot and lift the other foot toward your glutes
- Hold with same hand for a few seconds
- Keep knees close together and hips tucked
- Step down and repeat on other leg

Walking Quad Stretch

- Drive one knee up toward your chest
- Grab your knee with both hands and pull closer to your body
- Keep your foot flexed
- Release and repeat on the other leg

Walking Hamstring Stretch

- Start in a standing position
- Throw arms back and forward, with the forward motion bringing your hands all the way back to your shoulders
- Alternate which hand crosses over the top in the front motion

Huggers

- 15 seconds each side
- Start in a supported, bent over position with one hand on your leg
- Rotate shoulder in a stirring motion alternating between outward and inward movement
- Repeat on opposite side

Shoulder Stirs

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging

3 Minute Warm Up - Full Body

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