Name: Playbook - Dylan Ferrier - Lower Body Warm Up
Uploaded: 2022-12-24T01:18:50.724Z
Duration: 10 min
Description: Lower Body Warm Up

This is what I always do before my legs days

- Set bike seat to about your hip height
- Should be a slight bend in your knees at the bottom of the spin

Bike

- Not too complicated. Roll out your back where you feel tight
- T spine means your thoracic spine which is your upper back. Mine is always very tight so I spend a lot of time getting their and behind my shoulder blades

T Spine Foam Roll

- In this you can see I roll out all parts of my legs
- Hamstrings, quads, glutes, calves, hips, inner thigh… spend time on what feels tight

Foam Roll Legs

- Lunge forward alternating legs
- Remember this is for warm up, so at the bottom it’s okay to rock forward and back, move a little side to side where it feels a little sticky
- I just do one or two laps down and back

Body weight walking lunges

- Face down and arms in a T position
- Kicking one leg back and across opening your hips

Scorpion Stretch

- Face a wall and kick one leg inward cross your midline and outward
- The turn towards the side and kick forwards and backwards

Side & Front Kicks

- Sit into a deep squat, grab your toes, extend your legs raising your hips to the ceiling
- Drop back down, stretch arms over head and stand up
- Repeat

Squat and Reach

- Elevate the front half of your feet
- Push through the balls of your feet engaging your calves
- Pause at the top then lower into a slight stretch

Lower Body Warm Up

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