Name: Playbook - Kassidy Callori - Lower Body Warm Up
Uploaded: 2026-05-19T17:32:16.988Z
Duration: 20 min
Description: Lower Body Warm Up

- Sit on the floor and bend one leg in front of your body with your hip rotated out
- Position it so your lower leg and knee are resting on the ground (Your leg should form a 90° angle, and your ankle should be neutral so your foot is pointing straight)
- Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground
- Bend your knee so your leg forms a 90° angle (Your back knee should be in line with your hip, and your ankle should be neutral)
- Try to keep your back straight and resist the urge to bend to one side (Think about sitting into both hips equally and easing the lifted hip straight down toward the ground)
- Repeat the stretch on the opposite side

90/90 Stretch

2 sets x 3x5, hold for five seconds, and then move your butt closer to the pool. By the third rep, you want your leg fully extended to wear the back of your knee is almost touching the pole for a very full stretch.

Hamstring contract relax stretch

- Stand upright, then split your feet, moving one foot forward and the other foot back into a staggered split stance
- Maintaining an upright posture and allowing both knees to bend simultaneously, descend until your back knee nearly touches the floor
- Drive through the heel of your front foot, extending both legs to raise yourself back up
- Complete desired reps then repeat on the opposite side

Bodyweight Static Lunge

Hold for three seconds come back up and then go back down into the dynamic stretch. Complete 10 reps each side, three sets.

Dynamic lunge

Hinge at your hips, blowing your glutes towards the floor really feeling that stretch in your hips and your glutes.

Adductor Rock Stretch

Lateral Squat Walk

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