Name: Playbook - Chloe Trca - Leg day warm up
Uploaded: 2023-04-22T23:19:29.423Z
Duration: 45 min
Description: Leg day warm up

Target your 
- hamstrings 
- glutes 
- claves 
- quads 
 For about 15-20 seconds each

Foam rolling

Bodyweight Walking lunges

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- 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 swings

- Use the wall as stability  
- create a forward circle motion with your hip 
- drive your knee from the ground, backwards  and then around to the original position 
- then perform the reverse, drive your hip forward, around and then back in a circle motion

Wall facing hip circle

- Raise your right leg so it extends away from you. 
- Slide it forward to the back of your right wrist. - Angle your right shin under your torso and bring your right foot to the front of your left knee, behind your left hand.
- The outside of your right shin should now rest on the floor. The further forward your right heel is, the deeper and more intense the pose will be.
- Slide your left leg back behind you.

Pigeon stretch

- create a 90/90 position with your knees and feet 
- keep both knees in a lateral line with each each other 
- rotate knees up, and over to the opposite of your body

Seated hip rotation

- kneel in position with your right knee in front, keep the hips square and bend the right knee

- bringing your weight into your right leg. 

- Be careful not to let the right knee move past the toes.

Kneeling lunge stretch

- Place your feet hip-width apart 
- Take a big step to the side
- Land with your heel, flex the knee to lower your hip and body until your knee and hip are at a 90 degree angle 
- Keep opposite leg only slightly angled
- Return to the starting position by extending your hip and knee 
- Once they are straight, bring your foot back in to a standing tall position

Leg day warm up

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