Name: Playbook - Jenny Campion - Warm Up / Lower Body
Uploaded: 2022-02-05T05:15:52.807Z
Duration: 10 min
Description: Warm Up / Lower Body

Lower body warm up. Ideal for a push day (squats, lunges, step ups etc…)

Get flowing through a range of motion and building stability and strength in those ranges. Prime your bod for what is to come!

LET'S GO! Rate the workout/leave a comment and let me know how it goes.

Snap yourself and tag me on Instagram @jenny.campion for accountability and to inspire the community ✨ - I'll be sure to repost!

90/90 Hip Internal Rotation

Place one leg directly in front with the outer thigh and outer part of the shin resting on the floor, and bend knee at a 90-degree angle. The front thigh should be perpendicular to the body. Extend other leg out to the side with the inner thigh of the back leg resting on the floor, with knee bent at a 90-degree angle. Hinge torso forward, keeping back flat, neutral and shoulders squared toward the floor. Avoid hunching shoulders or crunching neck.

90/90 Hip Stretch

-Bend your left knee and place your shin along the back cushion of a couch (or a chair) with your toes pointed upward.
-Keep your left thigh in line with your body.
Place your right foot in front, aligning your knee above your ankle.
-Elongate your spine and engage your core and glutes.
-Keep your hips square.
Hold and breathe!
Do the opposite side.

Quad Stretch

-Start in high plank position 
-Bend one knee to bring it in line with your sternum
-Place knee on the ground and externally rotate the shin as much as you can while maintaining level hips
-Engage core (no dip in low back), press knee and toe through the floor and try to remove your hands from the ground. This demands a lot of stability through the core and the hips, while feeling a stretch in the glute.
-Hold this for a count of 5-10seconds
- REP COUNT is Per leg

Active Pigeon Stretch

*Weight is optional

-Get into a deep squat
-Elbows on top or between knees
-Gently move side to side feeling an opening in the hips
-Alternate gently guiding knees forward, keeping them lining up with the 2nd/3rd toe

Deep Squat Hold - Hip and Ankle Mobility

Braced Squats

-Reverse Lunge
-once stable at bottom of Lunge, externally rotate at both hips: knees will push outwards away from midline. 
- keep truck centred and stable. Big toe mound on front leg stays grounded the whole time.
-  movement comes through the hips, not the ankles.
-squeeze that ext rot for 2 seconds. Then bring back to centre. 
-Press through front leg into a single leg balanced position - “sprinter”
-REP COUNT - per side

Warm Up / Lower Body

More workouts from Jenny Campion