Name: Playbook - Blair Epstein - W1/D1 lower body warm up
Uploaded: 2024-01-07T20:18:03.386Z
Duration: 15 min
Description: W1/D1 lower body warm up

Hip circles

- Lying on your stomach and arms out straight
- Reach your foot to your opposite wrist and repeat on other side

Scorpion Stretch

- Start in a frog squat position with your feet flat 
- Bring your feet in as close as you can without falling over or coming up on your toes
- With palms flat on the ground, straighten out your knees slowly 
- Try to keep your palms completely flat, when they start to come up, that is your stopping position 
- Come back to the starting position

Frog squat to forward fold

- Keep one foot flat 
- Being the other knee in to lightly touch the floor 
- Alternate to the other side
- 20 total

Internal rotation knee taps

- Place your arms around your head 
- Bring your knee in a straight line over your toes and try and reach the floor 
- You can hold on to something if you are new to this 
- Use your upper body and lean the opposite while bringing the knee over the toe, to help you lift back up

Knees over toes

- Stand in a staggered stance 
- As you lunge forward try and push your knee over your toe as much as you can without the heel coming off the ground
- After you lower, correct your back leg if needed so that it is straight 
- When it’s straight, you will feel a deep stretch in the back leg hip
- 10 each side

Forward lunge stretch

- Begin with your feet in wide stance, and toes slightly turned out
- Keep one leg straight and bend the opposite leg at the knee, sitting your butt back and down
- Drive through your heel to stand back up
- Repeat to the opposite side
- 10 each

Cossack squats

W1/D1 lower body warm up

such a good first workout! my legs and abs are going to kill me tomorrow!

Carolina

W1/D1 legs/core

i’m not going to be able to lift my arms up tomorrow lol

W1/D2 upper 1

W1/D2 upper body warm up

loved this workout! the leg + core combo kills me

W1/D4 legs/core 2

W1/D4 lower body warm up

W1/D5 upper 2

W1/D5 upper body warm up

I took off 2 weeks and this was a great workout to come back to!! Now to be consistent and disciplined hahaha

W2/D1 legs/core

W2/D1 lower body warm up

W2/D2 upper 1

W2/D2 upper body warm up

I had to cut my workout short but still great and effective! I’m struggling with RDLs because I feel like i’m doing an anterior pelvic tilt and idk how to stop that from happening

W2/D4 legs/core 2

W2/D4 lower body warm up

W2/D5 upper 2

W2/D5 upper body warm up

W3/D1 legs/core

W3/D1 lower body warm up

I hate the core part so much hahaha but still such a great workout!!

W3/D2 upper 1

W3/D2 upper body warm up

W3/D4 legs/core 2

W3/D4 lower body warm up

W3/D5 upper 2

W3/D5 upper body warm up

W4/D1 legs/core

W4/D1 lower body warm up

W4/D2 upper 1

W4/D2 upper body warm up

W4/D4 legs/core 2

W4/D4 lower body warm up

W4/D5 upper 2

W4/D5 upper body warm up

W5/D1 legs/core

W5/D1 lower body warm up

W5/D2 upper 1

W5/D2 upper body warm up

W5/D4 legs/core 2

W5/D4 lower body warm up

W5/D5 upper 2

W5/D5 upper body warm up

W6/D1 legs/core

W6/D1 lower body warm up

W6/D2 upper 1

W6/D2 upper body warm up

W6/D4 legs/core 2

W6/D4 lower body warm up

W6/D5 upper 2

W6/D5 upper body warm up

W7/D1 legs/core

W7/D1 lower body warm up

W1/D1 lower body warm up

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