Name: Playbook - Eliza Katoa - Full Body Dynamic Warm-up
Uploaded: 2024-04-14T21:11:06.390Z
Duration: 15 min
Description: Full Body Dynamic Warm-up

You have a variety of different dynamic movements to help increase blood flow and get you ready to work out. Complete each movement one to two times.

Alternate bringing 1 foot up at a time letting your knee fall out and stretch out that hip. Keep alternating legs.

Ankle pull

Start in a wide stance with your toes pointed outwards. Lunge to one side and then move back to the middle. Lunge to the other side without taking a step. And keep alternating.

Static side to side lateral lunge

World’s Greatest Stretch

Lunge & Twist

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

Forward leg swings

Stand and alternate bringing one knee up to your chest and pull. Keep alternating legs.

Standing alternating knee pulls

- 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

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start by standing with your feet together - In one motion, jump your feet out to the side and raise your arms above your head - Immediately reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Jumping jacks

Child’s Pose To High Plank Single-arm Reach

- Begin by standing tall, bend at the waist and place hands on the floor
- Walk your hands out until your body is flat
- Perform a push up
- Walk your hands back towards your feet reversing the movement back to starting position
- Repeating the entire sequence for time or reps

Inchworm

To practice scapular push-ups, start in the standard push-up position or high plank position. Keeping your back in a straight line and without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slightly.

Scap push-ups

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Full Body Dynamic Warm-up

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