Name: Playbook - Claire Thomas - Gym Lower Body Dynamic Warm Up
Uploaded: 2024-02-02T19:19:09.418Z
Duration: 10 min
Description: Gym Lower Body Dynamic Warm Up

Elizabeth

Would like to see some more variety on warms ups!

Gabby

Samantha Gonzalez

Kylie

Brenda

Ashley

Nikki

Abigail Sanchez

Hanna Bromö

Sarah Morris

Feeling good & ready to get after it 💪🏻

Tory

That was a good, yet challenging 😅 warm up

Kaitlyn

When the warmup makes you start sweating... 😬

Amy Yeary

Great warm up will definitely be doing this from now on!

Jessie

Kate

Lacy

Jonah

Anna Bitterman

Kari

Quads are already burning on the warmup!! 💙

Sarah

Teresa

This warmup gets my heart pumping every time

Fern

Leveled up from my previous 6 week training program with this warm up 😂

Lauren Ogle

Started flexing my (non-essentent) abs while doing those final squats. I think it helped.

Christopher Peña

I recognize this sequence from the fit guides! OG follower 💪Thanks Claire 🧡

Mariah

Orelle

Logan

When youre not in shape even the warmup is a workout haha

Jamie

I couldn’t event believe this was a warmup! I was feeling it even after this! Hahaha - I appreciate that though!

Demi

After doing this one for 5 weeks I feel a lot more coordinated with the back lunge with the step ups 😅 only took 5 weeks to warm up 🙃

Rachel

Greg

Kendall

Loved it I feel very warm and ready to kill my workout

Alexa

Taylor

Monique

Gym 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: Complete 1 round of the following:

1. Lunge reaches - 5 reps each side
2. Lateral lunge + Forward fold + Lateral lunge - 3 reps each
3. Bootstrap squats - 10 reps
4. Leg swings front to back - 10 reps each leg
5. Leg swings side to side - 10 reps each leg


Part 3: Use a bench or a box to complete 3 rounds of the following 2 exercises. Dumbbells/kettlebells are optional. 

1. Reverse lunge + step up - 5 reps each leg
2. Air squats - 10 reps


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.

- Step forward and lower into a deep lunge stretch
- Place your hand inside your foot and open your chest toward your front leg
- Step back together and repeat to the opposite side

Lunge reaches

- With your feet wide, hinge forward for a double hamstring stretch
- Lower into a lateral lunge stretch with one leg remaining straight
- Rise back to a double hamstring stretch then lunge stretch to the other side

Lateral lunge + forward fold + lateral lunge

- Sit into a deep squat, gripping the ankles and gently pressing knees out
- Extend your legs, head dropped to the floor for a double hamstring stretch

Bootstrap squats

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement for time or reps
- Switch legs and repeat

Leg swings - front to back

- 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
- Switch legs and repeat

Leg swings - side to side

Gym Lower Body Dynamic Warm Up

- Place one foot up onto the elevated surface and push through your heel to stand up
- Bringing the other leg up
- Step down and step back into a reverse lunge, dropping down to 90 degrees with both legs
- Step together and repeat on the opposite side

Reverse lunge + step up

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

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

Jane

Ami Waldusky

Susanne Lentz

Home Upper Body Dynamic Warm Up

Steph

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

Lyndsey

Ready for some Glutes and Shoulders Garage Grind Daily! 🔥

Home Lower Body Dynamic Warm Up

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

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

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

Gym Lower Body Dynamic Warm Up

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