Name: Playbook - Claire Thomas - Functional Lower Body Dynamic Warm Up
Uploaded: 2024-02-02T19:19:09.521Z
Duration: 10 min
Description: Functional Lower Body Dynamic Warm Up

Samantha Gonzalez

Erin

Alyssa

Leah

First ever doing a hurdle stretch, definitely a fav! 🔥

Lyndsey

I can’t do jumping. Everything else was good.

Jamie

Nikki

Getting the bro the swing! So great after the first 5 min hurdle

Sophie

Lacy

Caira

Melina Burgess

Kali

Olivia

Megan

Such a great warm up to get the legs firing and heart rate up!

Ally Alamillo

Lindsay

Daniela

Camila

Kristen

I love warming up my muscles before starting my main workouts !

Samantha

Greg

Warm ups are far different than what I am used to, always beneficial to mix up training styles!

Kayla

Nicole

Great warm up! Got me ready for the task ahead!

Britt

Carrie

Jadi

It’s been so long since I last did a hurdle hip-opener warm-up; that was fun!

Brittany

Mayra Rodriguez

Jillian

What a great warm-up! I already broke a sweat. 😅

Christine

Nice warmup! The skip stuff is hard to figure out for the uncoordinated lol

Jenny

Awesome! Really opened up my hip flexors!

Savannah Jensen

Casey

Love everything about this! I’m terrible at warms ups and this made it painless

Kiersten

Brooke

Teen

Those hurdle stretches were yummy! Loved this warmup 💪🏼

Mackenzie

Great warmup! Just need to work on being as graceful as you doing it. 😅😂

Kayla Scott

Wonderful warmup. Those hurdle stretched were EXACTLY what I needed for my hips!!  I’ll be doing those more often!

Demi

Functional lower body dynamic warm up:

Part 1: Run, row, bike or jump rope for 5 minutes or until you feel warm & begin to break a little sweat.

Part 2: Find an open space with 15-30 yards to move for this circuit. If you don’t have an open space, do the following exercises in place.

1 round:
1. Walking quad stretch - 5 reps each leg
2. Walking knee hugs - 5 reps each leg
3. Toe grab shuffle - 5 reps each leg
4. Walking lunge + reach - 5 reps each leg
5. Lateral walking lunges - 5 reps each leg
6. A-skip - 5 reps each leg
7. Power skips - 5 reps each leg
8. Karaoke - 5 reps each way
9. Open the gate - 5 reps each leg
10. Close the gate- 5 reps each leg

Part 3: Complete 2 rounds of the following 3 exercises:

1. Hurdle stretch - 30 seconds
2. KB sumo squat + RDL - 30 seconds
3. Russian KB swings - 30 seconds

Part 4: Continue to stretch & warm up if your body still needs it. When you feel loose & ready, go get after your workout with intensity & intention! 

***BEFORE YOU GO*** - please remember that you should always do an additional warm up set before every exercise in the workout you’re about to crush! These sets will feel easy, and shouldn’t be exerting at all, but will prepare you to maximize your efforts safely on your real sets, so that you’ll make the most of each workout.

- Moving forward, kick each leg back and hold stretching your quads
- Keep your knee pointed down to the floor on the stretch

Walking quad stretch

- Moving forward, alternately hug your knees

Walking knee hugs

- Moving forward, reach down and grab your toes stretching your hamstrings

Toe grab shuffle

- Step forward with the first leg and lower down until both knees are at 90 degrees
- Hold position while you reach to the side overhead
- Release the stretch
- Step your back leg even with the first then step forward with this leg
- Repeating the sequence moving forward

Walking lunges + reach

- Step laterally 
- Push your hips back as you lower down keeping the opposite leg straight
- Step back to the initial position
- Turn and repeat on the opposite side

Lateral walking lunges

- Skip forward, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

A-skips

- Skip forward with explosive power, lifting your lead knee to waist height
- Keeping your back leg straight as you come off your toe
- Continue moving forward alternating legs

Power skips

- Skipping laterally, rotating through the hips
- Lifting and crossing the “following” leg each rep

Karaoke

- Skip forward alternately lifting one knee and rotating it from your mid-line out to your side

Open the gate

- Skip forward alternately lifting one knee and rotating it from the outside of your body in toward your mid-line

Close the gate

Functional Lower Body Dynamic Warm Up

- With one leg straight forward and the opposite bent to the side/back
- Reach forward tucking the toes
- Roll yourself over switching legs
- Repeat back and forth

Hurdle stretches

- Stand in a wide toed out stance 
- Hold the between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension
- Slowly lower the kettlebell with a slight bend in your knees, hinging at the hips and keeping your back straight
- Lower the kettlebell until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

KB sumo squat + RDL

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Russian KB swings

Quick, effective, nice & warm for my upper body workout 💪🏼

Jane

Ami Waldusky

Susanne Lentz

Home Upper Body Dynamic Warm Up

You know you’ve lost progress when the warm up is hard 😣😳🥵

Ashley

Steph

Let’s get warm for some Garage Grind Legs! 🔥

Home Lower Body Dynamic Warm Up

Crystal

Tania

This is my Rest day workout along with Body Positive stretches❤️

TARA

Home Full Body Dynamic Warm Up

Serena

Shannon

Gym Upper Body Dynamic Warm Up 1 (Back & Shoulders focused)

Yep I’m warmed up 😂 took my sweater off on the second exercise.

Kristina

Kylie

Elizabeth

Gym Upper Body Dynamic Warm Up 2 (Chest & Triceps focused)

Would like to see some more variety on warms ups!

Gabby

Gym Lower Body Dynamic Warm Up

Great warm up. I’m getting back into a workout routine and this warm out alone kicked my butt…

Functional Lower Body Dynamic Warm Up

Community

More workouts from Claire Thomas