Name: Playbook - Alex Rice - LOWER WARM UP
Uploaded: 2024-03-29T18:23:04.776Z
Duration: 10 min
Description: LOWER WARM UP

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 🤦🏽‍♀️

Alexus

Millie

Heidi

Rhea

2 ROUNDS

8-10 squat + hamstring stretch
8-10 downward dog + plank
8-10 (each) lateral lunges
8-10 (each) forward leg swings
8-10 (each) hip openers

- 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 on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Let your back roll into a push up position
- Push your glutes back and return to downward dog

Downward Dog into Plank

- 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

- 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

- standing on one leg, holding onto something stable for balance
- lift the opposite leg, to a 90 degree angle in front of you
- slowly rotate your leg out while keeping the 90 degree angle
- slowly lower leg down and repeat

Hip openers

LOWER WARM UP

assisted pull ups: long resistance band

Seated Pull Up

aiden

Lindsey

UPPER BODY WARM UP

Vika

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

Christine

LOWER BODY WARM UP

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

LOWER WARM UP

Community

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