Name: Playbook - Jen Rufo - Morning or Pre-Workout Warmup/ Activation
Uploaded: 2021-01-18T11:49:08.785Z
Duration: 10 min
Description: Morning or Pre-Workout Warmup/ Activation

Ruslan

Lorraine Gauli-Rufo

You can do this when you wake up, before a workout, or as a midday energizer !

It really gets you activated and warmed up and ready to tackle your day or a workout! 🖤

Step up as close to the outside of you hand as you can.

Engage your back glute 🍑 

Reach up with arm twisting through spine. 

Try to keep your shoulders in front of your palms and your butt down.

You should feel a stretch in your back leg (quad). 

Alternate right and left for 10 reps. 5 each side!

Plank Step Up Reach Up

Alternating right and left for 10 reps (5 each side!)

Right hand reaches to left ankle then left hand reaches to right ankle. 

Try not to arch your back, keep your core braced and tight thought the whole exercise!

Try not to let the shoulders roll in! Keep them externally rotated - the opposite of what they do when you’re texting 😉

Plank Toe Taps

Feet width slightly outside your shoulders. Feet can be slightly turned out - but not too much, the goal is toes forward. 

HEELS DOWN! 

Think of turning out from the top of tour hips so you get a nice stretch in your inner thighs. 

Keeping your butt down crawl out into your plank then repeat! 

This is to warm up your hips and CORE and get the blood flowing!

Plank to bottom squat

Slow and controlled squats focusing on good form and creating tension through the body. 

Core tight 

Knees pushed out to the side 

Nice arch through feet 

Externally rotate from top of hip 

Big toes pressed down through the floor

Air Squats

Goal: keep bottom knee, hips, shoulders and hands in ONE STRAIGHT VERTICAL LINE! 

This means no back arching and no shoulders rounding forward !! 

You may feel a stretch in your back quad, that’s a good thing! That means the muscle is lengthening so you can feel and access the correct muscles during your workout and through your day! 


Squeeze/ engage your back glute! 🍑 

Keep hips and shoulders square !
Core tight into your spine!

Lunges (Slow Activation)

Active the glutes and lengthen the fronts of the quads! 

Imagine you are pressing your knees out against a pretend band! No band required 

Core tight - try not to arch your back. 

Butt up as high as you can then articulate one vertebrae at a time on the way down

Slow and controlled

Butt Ups! (Glute Bridges)

Alternating leg extensions

Keep your hips up high

Press the standing leg down through the ground 

Core tight into spine

Alternate right and left for 10 reps (5 each side)

Glute Bridge Kicks

Alternating right and left heel taps for 10 (5 each side) 

I shouldn’t be able to fit my fingers underneath your low back - press it through the floor!

Engage each glute as you tap the heel! 

The other leg stays at 90 degrees - knee directly over the hip in a vertical line!

Heel taps (Core)

Same thing as single heel tap, but more of a core challenge - both at the same time! 

Keep back pressed through floor !!

Double Heel Tap

Keep your low back pressed against the ground

Alternating right and left

Shoulders down away from war, core tight into your spine! 

Feel the burn!

Half Hollow Hold

Either hold the hollow position or take it up a notch and rock it! 

Keep your back pressed through the ground! 

Engage your glutes 🍑 

Feel the energy and connection between your upper and lower body, energy out through your toes and fingers - pulling away from each other making your body nice and long !

Morning or Pre-Workout Warmup/ Activation

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