Name: Playbook - Dana Linn Bailey - DYNAMIC Full Body WARM-UP
Uploaded: 2023-01-25T20:11:13.943Z
Duration: 15 min
Description: DYNAMIC Full Body WARM-UP

Ellie

Stephanie

Andrea

Great way to loosen up for the second half of my day

Raul Garcia

tina

I have no previous workout experience but easy to follow. Totally kicked my butt though.

Diana Olvera

Loved it I need more stretching I’m my life

Drew

Holly

Pame

Love this warmup. I do it almost everyday. Has really helped loosen my joints prior to training

Zeemin

Raqual

Amanda

Nessa

Jackie Nicholls

Wish their was more upper body but it felt great

Ashley

Roxane

David Barnhill

Shauna Eastman

Tara

Thanks for the warm up routine definitely needed it

Nahuel

Jamie

Amazing full body warm up. Holy moly. Loved it.

Jayna

Melissa

No sound, no transitions ( had to manually skip), no on screen countdown

Laura

Thanks for adding these two warmups in!!!

Will have to remember scorpions for the lower back 🥳

Sarah Ashley

DYNAMIC Full Body WARM-UP: 

Perform each movement for 25-30 yards or 30 seconds each movement or each side. 

- Arm Circles
- Arm Swings
- Walking Quad Stretch w/ Calf Raise
- Walking Knee Hugs w/ Calf Raise
- High Knees
- Butt Kicks
- Walking High Leg Kicks
- Walking Single Leg RDL
- Lateral Lunge Shuffle
- Forward Lunge Windmill Stretch
- A-Skip + C-Skip
- Bootstrap Squat (Deep Squat w/ Hamstring Stretch)
- Switching Cossack Squat
- Scorpions
- Push-up to Pike

- Circle your arms from back to front then from front to back, warming up and stretching your shoulders

Arm Circles

- Swing both arms up and down to warm up and stretch the shoulders

Arm Swings

- Walk forward 25-30 yards while bringing one leg up for a calf stretch and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Quad Stretch w/ Calf Raise

- Walk forward 25-30 yards while bringing one leg up for a knee hug and the opposite leg performing a calf raise
- Alternating legs as you walk forward

Walking Knee Hugs w/ Calf Raise

- Run forward 25-30 yards with high knees (level with the waist)

High Knees - Forward

- Run forward 25-30 yards kicking your heels to your butt

Butt Kicks - Forward

- Walk forward 25-30 yards kicking your back leg forward and up as high as you can
- Alternating back and forth as you move forward

Walking High Leg Kicks

- Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor
- Hinge at your hips, bringing your upper body down toward the floor as your raised leg comes up behind you 
- Touch the floor with both hands and lift back up engaging your glutes
- Stepping forward with your raised leg and repeat on the opposite side
- Alternating sides as you walk forward 25-30 yards

Walking Single Leg Deadlifts

- Complete a lateral lunge on each side before turning 180 degrees
- Repeat this movement pattern for 25-30 yards

Lateral Lunge Shuffle

- Lunge forward with one leg
- As you lunge forward, bring your hand down and place your palm on the ground next to the foot
- Maintaining the lunge position, take the opposite arm and rotate it up twisting your mid back (turning your chest toward the front leg)
- Return to the standing position then lunge and repeat with the opposite leg and arm
- Repeat this movement pattern forward for 25-30 yards

Forward Lunge Windmill Stretch

- Skip forward 25-30 yards alternating between an A-Skip (single leg hop driving one knee forward and up) and a C-Skip (single leg hop driving one knee up and to the side)
- Repeat on the opposite side

A-Skip + C-Skip

- Sit into a deep squat stretch, tucking your fingers under your toes
- Extend both legs, lifting your hips up and stretching the hamstrings
- Repeating this moment pattern for desired time

Bootstrap Stretch (Deep Squat w/ Hamstring Stretch)

- Begin with feet wide and toes pointed slightly out
- Bend one knee, sitting to that side while keeping the other leg straight
- Switch back and forth while staying low

Switching Cossack Squats

- Lying face down, place your arms out to the sides
- Keeping the shoulders squared to the floor, raise one leg up
- Bending at the knee, bring the foot over and across to touch your toes to the floor on the opposite side 
- Return to starting position and repeat on the opposing side

Scorpions

- From a Cobra stretch drive the hips up into a pike position 
- Hold here for a few seconds
- Shifting your weight forward and back alternate between a push-up and a pike

DYNAMIC Full Body WARM-UP

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