Name: Playbook - Alex Rice - LOWER BODY WARM UP
Uploaded: 2024-03-29T18:23:04.755Z
Duration: 10 min
Description: LOWER BODY WARM UP

You know the warm up is good when it feels like the entire workout

aiden

Christine

Great sequence of warm ups to fire Up the lower body! I feel like I just completed a workout 🤣🔥

Heidi

Paige

Ana Tan

Misty

Raquel

Haley Atkinson

Renae Wallenhorst

Susset

Jessica Hernandez

Lindsey

Erika

Emma

Quintila

Let’s warm up for a leg day!!

2 ROUNDS

10 arms up mobility squat
10 squat into hamstring stretch
10 (each) reverse lunge (staying low)
10 (each) downward dog w/ hamstring stretch
8 (each) Frankenstein walks

2-3 ROUNDS

10 arms up mobility squat
10 squat into hamstring stretch
10 (each) reverse lunge (staying low)
10 (each) downward dog w/ hamstring stretch
8 (each) Frankenstein walks

- Begin with arms up by your ears
- Press hips back lower down until 90 degrees
- Drive through your heels to come back up

Arms Up Mobility Squat

- Sit into a deep squat (hold onto something stable if needed) legs wider than shoulder width
- Extend your legs till you feel the stretch, pause, and repeat

Squat to Hamstring Stretch

- Start with your feet shoulder width and a slight squat
- Step back into a reverse lunge 
- Step back into a squat
* Work both sides

Reverse Lunge (staying low)

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- bend one knee and keep the other leg straight
- alternate sides

Downward Dog with Hamstring Stretch

- start by kicking your leg up and bring your opposite hand to meet your foot
- bring your leg down, and step into a kick on the other leg, bring your opposite hand to meet your foot
- only swing your leg up until you feel the stretch, it doesn’t have to be a high kick

Frankenstein Walk

WARM UP CIRCUIT

LOWER BODY WARM UP

assisted pull ups: long resistance band

Seated Pull Up

UPPER BODY WARM UP

I love all of Alex’s workouts, she’s the only person I trust for plans and form.

Jordyn

I love the prone raises they seem to activate my whole upper body!

Ellie

Alexus

Kami

This has been my go to lower body warm up for the past month and I just love it! Really gets the body warmed up and ready 🔥💪🏻

Brianna

I swear my hips are clicking so much less after incorporating warm ups, why tf was I skipping them 🤦🏽‍♀️

LOWER BODY WARM UP

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