Name: Playbook - Eliza Katoa - Lower body warm-up
Uploaded: 2024-04-14T21:11:06.308Z
Duration: 10 min
Description: Lower body warm-up

Elaine

Quick lower body warmup to get you ready to crush your leg day!

- Work for time, distance, or calories
- Increase speed as comfortable

Assault bike

- 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

Hold a deep squat position and grab your toes. From here lift your hips up and back down so you’re in the deep squat position again. Keep lifting and lowering your hips to stretch out your hamstrings and low back.

Deep squat toe hold hip lift

Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.

Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.

Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.

Then stand up and alternate legs.

Worlds greatest stretch

Keep a slight bend in your knee, good posture, and engaged core and step laterally. Do 2-4 steps to the left and then 2-4 steps to the right for the amount of reps written. You should feel your Booty wake right up!

Lower body warm-up

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