Name: Playbook - Alex Rice - LOWER WARM UP
Uploaded: 2024-03-29T18:23:04.701Z
Duration: 15 min
Description: LOWER WARM UP

love using this before my leg workouts! makes my workout more efficient and makes me feel stronger

Tricia

Nidia

i never knew how to properly warm up before my workouts but thanks to alex and this app, i do now!

I’m a visual person so I absolutely loved her videos!!

Jenna

Geraldine Russo

Lucero

Wilma

Good warm up!  Really felt a flexibility difference after.

Stephanie Decker

LOWER BODY WARM Up

Your warm up doesn't have to look exactly like this. You can always replace any movement if you have something else you prefer. Warming up is all about doing what feels best for you and gets you ready for a workout.

Start with 5-10 minutes of your cardio of choice just to get the blood flowing. If you are working out from home- this could be a walk around the block, run in place, jumping jacks, etc.

2 ROUNDS
1a. Squat to Hamstring stretch 8-10 reps
1b. Reverse lunge (staying low) 8-10 (each) reps
1c. Leg Swings (side to side) 8-10 (each) reps
1d. Leg Swings (forward / back) 8-10 (each) reps
1e. Bird dog 8-10 (each) reps
1f. Downward dog with hamstring stretch 8-10 (each) reps

2 ROUNDS
1a. Squat to Hamstring stretch 8-10 reps
1b. Reverse lunge (staying low) 8-10 (each) reps
1c. Leg Swings (side to side) 8-10 (each) reps
1d. Leg Swings (forward / back) 8-10 (each) reps
1e. Bird dog 8-10 (each) reps
1f. Downward dog with hamstring stretch 8-10 (each) reps

- 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 knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird dog

- 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

- 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

- 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

LOWER WARM UP CIRCUIT

LOWER WARM UP

Sofia

UPPER WARM UP

Loved this at home workout! Definitely felt in the glutes! 🍑

Ashlee Caldwell

Misty

Sydney

W1/D1 Legs (Glute Focused)

Zhari

First official one done and dusted, thank you!

Megan

Shelby

W1/D2 Shoulders and Back

W1/D3 Legs (Quads and Glutes)

Marisa

W1/D4 Chest and Arms + Abs

Loved this workout! I’m 11 months postpartum and started working out at home and this by far my favorite program to follow!

LOWER WARM UP

Community

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