Name: Playbook - Alex Rice - UPPER WARM UP
Uploaded: 2024-03-29T18:23:04.833Z
Duration: 10 min
Description: UPPER WARM UP

Christine

Ana Tan

Brianna

2 ROUNDS

1. 8 (each) bird dogs
2. 8 (each) cat-cow
3. 8 (each) dead bug
4. 8 resistance band pass through 
5. 8 resistance band pull apart

- 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

- with your hands shoulder width apart, and your knees directly under your hips
- inhale, curve your low back, and tilt your pelvis up like a cow, and bring your chest and head up
- then exhale and arch your back towards the sky and tuck your head and pelvis down like a cat

Cat-cow

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead bug

- Hold a band wider than shoulder width
- Raise your arms up and lower them behind your back
- Raise your arms from behind your back and lower them in front of you

Banded Pass Through

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

UPPER WARM UP

assisted pull ups: long resistance band

Seated Pull Up

aiden

Lindsey

Heidi

UPPER BODY WARM UP

Vika

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

LOWER 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 🔥💪🏻

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

UPPER WARM UP

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