Name: Playbook - Gianna Cestone - Leg Day Warm-Up
Uploaded: 2023-02-01T04:34:44.923Z
Duration: 10 min
Description: Leg Day Warm-Up

This is the warm up that I’ve been doing before each leg day that I have! It consists of 7 different movements that you do for 2 sets and 8 reps each.

8 reps each leg
2 sets 

Lean forward and back. Continue a fluid motion of moving forward and back. Feel a stretch in your glutes and hamstrings.

Forward/Back

8 reps
2 sets
Sit down and move your legs side to side, touching your knees down as far as you can towards the floor. Slowly repeat the motion side to side.

Hip Openers

2 sets
8 reps per leg
Pretend that you’re lifting your leg over a water bottle. Place one in between if you need to.

Leg Raises for Hip Strength

2 sets
8 reps
For this exercise, you want to get into a deep squat (if you cannot do a deep squat, just do a regular bodyweight squat). You’re going to sit in the deep squat and then press up and feel a stretch in your hamstrings. Repeat that motion 8 times.

Dynamic Deep Squat

2 sets
8 reps total (4 per side)
Alternate back and forth between each side.

Side Lunge

2 sets
8 reps total (4 per leg)
Stand up straight with a slight bend in your knee, touch toes as best as you can and alternate between each side. One leg straight and one leg bent. Stretch out those hamstrings and glutes.

Hamstring Alternating Stretch

2 sets
8 reps (4 forward 4 back each leg)
Standing hip openers. You can either hold onto something for more stability or not hip circles forward and backwards.