Name: Playbook - Brooke Bohning - Lower Body Warm Up 5-10 Minutes
Uploaded: 2024-01-31T15:33:59.118Z
Duration: 10 min
Description: Lower Body Warm Up 5-10 Minutes

vivi

Te Aomihia

We need more different stretches and warm ups😍🩷

Julia

Sarah

Fola

Dynamic Stretching uses active contraction of the antagonist muscle (creating motion) in order to produce a stretch to the agonist muscle.

Perform a few reps of each stretch as you feel necessary.

Going into your first exercise of your workout, perform body weight 10 reps of the exercise prior to increasing the weight.

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

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

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

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

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

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

Lower Body Warm Up 5-10 Minutes

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