Name: Playbook - Ashley Parker Angel - Full Body Dynamic Warm Up
Uploaded: 2022-04-26T17:35:33.974Z
Duration: 10 min
Description: Full Body Dynamic Warm Up

You now just got my ❤️ pumping to feel this Sunday morning. lol

Denise

Boy!  I feel it today !!!  Thanks for the warm up.

It was a really good feeling, for I started later than normal doing my routines due to church.  So my body is enthused!!

Rachel Jones

Not sure what it is but this morning was a struggle. Pacing myself today and going again this afternoon. Commitment never waivers.

bart

Better late than never. Getting an early start tomorrow and making June my month of transition!!

Kicking butt on a holiday weekend. Taking it to another level and crushing the upcoming week. @AshleyParkerAngel … you’re the best!!!

The warmups are no longer kicking my ass, they’re only kicking my butt. I’m loving it. I’m so grateful you are in my circle of influence. The next time we connect, I’m buying you a protein shake, even one of those green ones. And of course I warmup to the instrumental recording of Wicked! Need I say more?

Lawd, have mercy. I knew I had limited range of motion, but this kicked my ass at times. I had to use my stretch bands to do two of the exercises. By the time I finished warmups, I was sweating like a whore in church. I’m loving this. Thank you. I needed this. I’m going to rest a few and then tackle the daily exercise. Glad I upgraded to annual membership. My commitment is even stronger.

Nicki

Perform each dynamic movement for apporximately 30-60 seconds (as the timer indicates), and ensure you complete any single-sided movements on both sides. Lightly go through each movement, increasing the depth slightly each repetition.   No warm-up exercise should cause pain or be uncomfortable. If pain is present, proceed to the next dynamic exercise and consult a health professional.

- Start in a pike position
- Walk your hands forward into a high plank
- Walk your feet toward your hands, returning to the piked position
- Repeat moving forward

Inchworm Walk

- Get into a high plank position with one foot forward next to your hand
- Lift your hands off the ground and twist through your torso, turning your chest toward the leg that is forward and reaching up to the sky
- Return to the starting position
- Switch sides and repeat to the opposite side

Runners Stretch

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Downward Dog

- Start in a half kneeling position
- Raise your back foot up toward your glutes, use your hand to hold the foot up
- Gently shift your weight, stretching your hip flexor
- Repeat on the opposite side

Dynamic Rear Foot Elevated Hip Flexor Stretch (RIGHT SIDE)

Dynamic Rear Foot Elevated Hip Flexor Stretch (LEFT SIDE)

- 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 Swing (RIGHT SIDE)

Forward Leg Swing (LEFT SIDE)

- From all fours, bring one knee forward towards your same wrist (Depending on your body/mobility it may be just behind your wrist or to the outer or the inner edge of it)
- Experiment with what feels right for you, giving you a stretch on your outer hip without any discomfort in your knee
- Your forward ankle will be somewhere in front of your opposite hip
- Slide your opposite leg back and point your toes, your heel is pointing up to the ceiling
- Switch sides and repeat

Dynamic Pigeon Stretch (RIGHT SIDE)

Dynamic Pigeon Stretch (LEFT SIDE)

- Raise one knee toward your chest
- Gently hug your leg
- Lower and repeat on the opposite side

Knee Hug

- Begin on all fours with your hands under your shoulders and your knees beneath your hips
- Yield your weight forward onto your hands
- Slowly, scoot your knees out to the sides, keeping them in line with your hips
- Keep your knees bent and your ankles behind you, in line with your knees.
- Turn your toes out to the sides
- Sit back into your hips to deepen the pose
- Breathe deeply, focusing on relaxing and releasing tension

Dynamic Frog Stretch

- Lying on one side, arms extended forward of the shoulders
- Keeping your hips to the side, open and twist through your torso, reaching your top arm up and over trying to place both shoulder blade on the floor
- Return to starting position
- Switch sides and repeat

Side Lying Thoracic Rotation (RIGHT SIDE)

Side Lying Thoracic Rotation (LEFT SIDE)

- From a standing position, arms out to a T
- Circle your arms from front to back, starting small and increasing in circumference then reversing back to small circles

Arm Circles

- Swing your arms across your chest like you are trying to hug yourself
- Release and repeat

Arm Hug

- Start by standing with your feet together -
 In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Full Body Dynamic Warm Up

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