Name: Playbook - Alex Rice - LOWER BODY WARM UP
Uploaded: 2024-03-29T18:23:04.768Z
Duration: 10 min
Description: LOWER BODY WARM UP

Ellie

aiden

Alexus

Aurelia

Heidi

Time for a lower body warm up!

2-3 ROUNDS
10 (each) Lateral Lunge
10 Squat w/ Hamstring Stretch
10 Duck Walks
10 (each) Forward Leg Swings
10 (each) Lateral Leg Swings

- Stand with your leg wider than shoulder width, toes slightly out
- Sit back and lunge to the side, until you feel the stretch in the leg that is straight
- Alternating between both sides

Lateral Lunge

- 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

- Begin with your feet about shoulder width, sit back and down into a squat (your flexibility will determine how far you squat down for this)
- Keep your chest up and clasp hands in front of you
- While keeping your knees bent in a squat, slowly walk forward

Duck Walks

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward Leg Swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

DYNAMIC STRETCHING (lower body)

LOWER BODY WARM UP

assisted pull ups: long resistance band

Seated Pull Up

Lindsey

UPPER BODY WARM UP

Vika

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

Christine

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!

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

Community

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