Name: Playbook - Gritty Soldier - EMBRACE THE RUCK - Warm-Up “B”
Uploaded: 2023-11-07T15:02:49.910Z
Duration: 15 min
Description: EMBRACE THE RUCK - Warm-Up “B”

Use this active stretching by routine to get ready for your endurance activity.

Active stretching before endurance activity increases blood flow, warms up muscles, and improves range of motion. It enhances performance, reduces risk of injury, and promotes better muscle coordination, ultimately leading to improved endurance and overall athletic performance.

- 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

- each arm
- swing you arm in a circular motion, making bigger circles as you go

Arm Circles

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand with feet hip-width apart, hinge at your hips, and reach towards your toes. Stand up and repeat

Hip Hinges

- in a clockwise/counterclockwise motion
- stand with your hands on your hips and rotate you hips in a circular motion

Hip Rotations

- Gently bounce on one foot, focusing on ankle flexibility and stability. Switch ankles after 30 seconds

Ankle Bounces

- dynamically cross your arms out in front of you, changing the arm that lands on top every swing
- open the chest

Arm Cross Swings

- Walk forward, extending one leg straight while reaching towards it with the opposite hand.

Frankenstein

- 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 with feet hip-width apart and twist your torso from side to side, keeping your hips stable.

Torso Twist

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

High knees

- Perform alternating forward lunges while adding a torso twist towards the front leg

Dynamic Lunge Forward w/ Twist

- Stand on one leg and scoop the other leg forward and then backward, engaging your hamstring.

Hamstring Scoops

- Stand on one leg, grab your opposite ankle, and reach the opposite arm overhead. Switch legs after 30 seconds

Quad Stretch w/ Arm Reach

Slow, controlled, smooth. Focus on you planting and stride.

EMBRACE THE RUCK - Warm-Up “B”

Love the warm up it actual raise my heart

Fatmata

Great way to warm up and mobilize the joints!

Andres

Jacob Regnier

Pre-Run Warm-Up Exercises

Great stretch. Identified so mobility weaknesses in my shoulder area.

Brian

I really needed to stretch. The pigon pose was goddess.

Tearra

Great, this coupled with my physical therapy creates the perfect post run routine for me!

Kendrick

“Go-to” Stretch + Mobility

1 of 2 stretch routines that help me prep and close out the day. Thank you for providing these wonderful stretches and workouts, sir. 🫡🤙👍

EMBRACE THE RUCK - Warm-Up “B”

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