Name: Playbook - Coach Rox - PRE-WORKOUT WARM-UP
Uploaded: 2022-04-18T03:43:58.280Z
Duration: 10 min
Description: PRE-WORKOUT WARM-UP

Let's get moving!

Use these 7 movements before your workouts to get your body ready and warmed up to move. Do at least one set of each, two if you feel you need it.

I'd also suggest adding in some foam rolling for quads, hams, glutes, t-spine, and lats as you require. 

All reps are listed as "per side" if it's unilateral.

- From a half kneeling position lunge forward and reach both your arms up and back 
- Look up at the ceiling and breathe out
- Feel stretch in the front of your hip

Half Kneeling Overhead Reach

- Sit on on the ground with your arms behind you
- Put each of your leg in front at a 90 degree angle
- While minimally moving your torso rock back and forth getting internal and external rotation through your hips

90/90 Hip Rotations

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Start in a downward dog position pushing the ground away with your hand into a pike position and lowering your heels toward the floor
- Transition into a cobra by dropping your hips down and pulling your chest up toward the ceiling
- Repeat for desired reps

Downward Dog to Cobra

- Stand holding a band forward of your shoulders
- Pull your arms apart and back adding tension to the band
- Release and repeat

Resistance band pull aparts

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you
- Once the band is directly behind your body reverse the movement back to starting position

Resistance band dislocates

- Feet a bit wider than shoulder width apart (or whatever is comfortable)
- Keep your legs as straight as you can and bend down to touch your toes
- Grab the front of your toe and pull yourself into a squat
- Keep one hand on the ground and push your arm into the side of your leg
- With the other hand reach up and back as far as you can
- Perform on both side and then stand up from the squat
- Repeat for desired reps

PRE-WORKOUT WARM-UP

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