Name: Playbook - Brooke Bohning - Full Body Warm Up 5-10 Minutes
Uploaded: 2024-01-31T15:33:59.094Z
Duration: 10 min
Description: Full Body Warm Up 5-10 Minutes

Absolutely loved this warmup! Best one on this app

Stephanie Hinck

Dynamic stretching performed prior to exercise uses active contraction of the antagonist muscle (creating motion) in order to produce a stretch to the agonist muscle. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Perform a few reps of each exercise as you see fit.

Holding onto an immovable object, swing thigh forward and backward, going further into a stretch as you loosen up. Maintain good posture, chest out and shoulders back. Keep the movement around the hips.

Anterior / Posterior Leg Swings

Holding onto an immovable object, swing one leg from side to side. Go further into the stretch as you loosen up. Maintain good posture, chest out and shoulders back. Keep the movement around the hips.

Side To Side Leg Swing

Set up with a wide foot stance and upright torso. Rotate and flex at the hips reaching your right arm to left foot. Transition to the other side with rotation. Keep a neutral spine, focus on hip flexion rather than lumbar flexion.

Windmills

Starting with feet shoulder width apart, hold onto an immovable object if needed. Bring your leg up with a bent knee bringing the leg up to the chest and back down in a circle. Perform on both sides.

Hip Openers

Starting in a squat position, perform a squat while keeping a slight bend in the knees as you come up. Once you are upright, twist at the torso from side to side.

Squat + Torso Twist

Standing with feet hip width apart, hinge at the hips bringing your hands on top of your feet. Keep a slight bend in the knee to avoid injury. After holding for a few seconds, lower your hips and bend at the knees going into a frog like position, still holding onto your feet. Repeat both movements holding each for a few seconds in between.

Groin + Hamstring Stretch

Step forward and raise one knee to the chest. Actively pull the knee up to the chest and come up on the toes with the opposite foot. Maintain good posture and avoid forward leaning.

High Knee Walks

Hold a lightweight pole or long resistance band starting at your waist with hands by your sides. Raise your arms up with a slight bend in the elbows to bring the band / pole overhead and behind you. Go as far as you can in a pain free range of motion.

Overhead Rotation

Assume a lunge position and push your hips forward. Release the hips back and straighten your front leg to stretch the hamstring. Repeat on both sides.

Runners Stretch

Begin on your hands and knees. Round your back and tuck your chin, then go slowly into arching your back and look forward.

Cat camel

Starting by sitting on the ground, roll onto your back and bring your legs to your chest in a bent position. As you come up, bring your legs out and reach your arms in front of you as far as you can, feeling a stretch in your back, glutes and hamstrings.

Back Rolls

Lay on your back with arms straight out to the side. Legs straight, twisting with one leg over the other. Twist at the hips gently moving side to side. Do not force range of motion.

Full Body Warm Up 5-10 Minutes

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