Name: Playbook - Eric Johnson - Ground Based Warm-Up
Uploaded: 2023-01-03T03:52:06.465Z
Duration: 10 min
Description: Ground Based Warm-Up

Heather Zur

- Sit back onto your heels, arms extended overhead and your chest on the top of your thighs

Child's Pose

Lying in your side with the top knee across, rotate the top arm to the ground by rotating the ribcage.

Side Lying Thoracic Rotation

- Loop a band around one foot
- Lying down on the floor with both legs extended up toward the ceiling
- Hold the banded leg straight up while you lower and Raise the opposite leg
- Complete desired reps then repeat on the opposite side

Band Assisted Leg Lowers

- Start lying on the floor, holding one knee pulled toward the chest
- Push through your opposite heel, raising your hips to a bridged position
- Pause at full contraction, squeezing your glute
- Lower with control
- Complete desired reps then repeat on the opposite side

Leg Lock Glute Bridge

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Alternating Dead Bugs

- Position yourself into a seated position with both knees bent to 90 degree angles
- Hinge forward at the hips
- Return to upright 
- Complete desired reps then repeat on the opposite side

90-90 Hip Hinge

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Segmental Cat Camel 2

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete desired reps then repeat on the opposite side

Bird Dog

Hip Adductor Mobility

- Follow the Spider-Man lunge flow on each side

Spider-Man Lunge

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up
- Shift back into a downward dog position
- Returning to the starting position

Ground Based Warm-Up

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