Name: Playbook - Hailey Nolin - General Warm-Up
Uploaded: 2024-01-01T20:27:24.758Z
Duration: 10 min
Description: General Warm-Up

Do this warm up every time you workout and you will thank me later! It’s a great activator and short, sweet, and to the point!

Keep your arms locked out. If this is feeling too difficult, widen your grip. Keep your core and head in place so that the only things moving are your arms. One rep is a bass through backward and then forward.

PVC Pass Throughs

10 reps on each side. Keep your arms straight. If this is to challenging, widen your grip. Your torso and head should stay in place. The only thing moving will be your arms.

PVC Figure 8’s

You will do 2 of these for 30 seconds each. One with your right hand on top, and then one with your left hand on top.

Place the PVC pipe or broomstick in front of you and stack your hands towards the top of the neck of it. Fold forward and let your head sink towards the ground. 

Feel free to move around in this position to feel the stretch in different areas.

PVC Fold Over

Grab the band that you’ve set aside for this warmup and place it right above your knees around your legs.

Do 10 squats exactly like you would normally do them. You’ll realize you need to actively think about pushing your knees outward. If it feels this way, you’re doing it right! 

Make sure your hip crease drops below your knee crease!

Banded Squats

With your band right above your knees and in a quarter of a squat, take 10 steps to the left and 10 steps to the right. You’ll feel resistance against your legs. This is a good thing! The bigger the step, the harder it is, so start with smaller steps and work your way up. 

We are warming up our hip flexors and flutes here!

Banded Side Step Shuffle

This one may seem silly, but trust me it’ll activate your legs! 

With your band right above your knees, take 10 steps forward in a zig-zagging pattern. Then, take 10 steps backward the same way.

Banded Zig-Zag Steps

These are fun! Grab a pole or something to hold on to and keep your band around your lower thighs. 

Do 10 kickbacks with the right leg, then 10 kickbacks with the left. 

Then do 10 kick-outs with the right leg, and 10 kick-outs with the left.

Banded Kick-Outs

Lay on the ground with your band around your legs just above the knees.

Place your feet as close to your bottom as you can. Slowly and with control, lift your flutes off the ground and squeeze them for 1 second at the top. You can also do these without a band if you need to.

Once you do 10 of those, kick 1 leg up and keep your knees aligned. Do 5 one-legged flute bridges on that side, and then 5 on the opposite side.

Banded Glute Bridges

- Stand holding a band in your hands with bent arms, elbows at your sides, and knuckles towards the ground
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts - Bent Arms

- Stand holding a band in your hands with your knuckles facing the sky and arms straight out in front of you
- Pull your arms apart and back adding tension to the band
- Release and repeat

Banded Pull Aparts - Straight Arms

- Stand holding a band in your hands with one hand up and one hand down
- Pull your arms apart and back adding tension to the band. Make sure to keep your shoulders back and down here and that they aren’t shrugging
- Release and repeat on the other side

Banded Pull Aparts - X Grip

Banded Pass Throughs

- Stand holding a band in your hands behind your head/neck 
- Pull your arms apart and back adding tension to the band
- Release and repeat to do 10 reps