Name: Playbook - GINA - Your Full Body Warm Up
Uploaded: 2023-03-13T03:29:20.570Z
Duration: 9 min
Description: Your Full Body Warm Up

I love love your videos and how you motivate people!! I also love how real you are 🤣🤪🥰

Sam Mychelle

A great warm up for absolutely any training day. Threw in some mobility drills for you as well ;)

Don’t be scared by the name! Lol these help loosen up your rotator cuff, and lubricates the shoulders. 
- Stand with your feet shoulder-width apart, toes facing forward
- Squeeze your butt and brace your core throughout the movement to prevent bending your lower spine.
- Keeping your arms straight and chest proud, lift the band in an arc in front of your body and above your head, then rotate the band behind you.
- If you can move the band and your arms without bending, continue rotating the band all the way around until it touches your butt or the back of your thighs

Shoulder Discolates

It’s actually called that btw ;)

- 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

8 reps per side

Worlds Greatest Stretch

- Place your feet hip-width apart
- Lunge and push your hips back while keeping the opposite leg straight
- come back up and repeat on the other side

Lateral lunge Mobility

- With feet shoulder width apart and hands overhead 
- Bend at the waist and lower hands towards the toes, sliding hands down hamstrings
- come back up with open hands and switch to the other side 
- 10 reps per leg

Hamstring stretch -  toe touch

-Bend your knee by grasping your ankle with one hand, moving your foot toward your buttocks.
-Gently pull on your ankle to bend your knee for at least 3 seconds. 
- switch to other side 
- 10 reps per side

Quad Stretch

Your Full Body Warm Up

HOW TO: KB SWING

WHEN TO BREATHE When you squat!

How To: Single Arm Cable Row

How to: High Row (cables)

Tricep Push Downs

TEST YOUR HIP HINGE!

REVERSE LUNGE: For the Glutes 🍑

Stairmaster TIP

Is there a beginner friendly mobility/ dynamic stretch? That would be great otherwise awesome stretch/ warm up!!

Your Full Body Warm Up

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