Name: Playbook - KICK IT With Kay - WARM UP: LOWER BODY
Uploaded: 2024-01-01T12:36:36.739Z
Duration: 8 min
Description: WARM UP: LOWER BODY

Sophie Schwartz

Here’s my favorite dynamic stretches to do before any leg day! 

Dynamic stretches are better than static stretches pre workout because they really warmup the muscles and prepare your body for movement! 

Give these a shots and notice how much stronger and stable you feel during your movements!

In a slow and controlled manner bring your right knee up towards your chest while keeping a tight core. Alternate legs.

Standing Knee Grabs

Standing up, bring your right knee up in front of you and rotate it open to your right side then lower the the ground.

Repeat on the left.

Standing Hip Circles

*THAT POPPING NOISE IS THE BAR NOT MY HIPS HAHAHA


FORM
- Stand tall and hold onto a stationary surface
- Raise one leg as far in front of you as possible (bent knee it totally fine here)
- Allow your leg to swing back down crossing in front of your standing leg and kick behind you 
- Repeating the movement for reps
- 20 reps both sides

Leg swings

-keep upper body as upright as possible
-kick leg up in front you while reaching opposite arm to toe
-alternate legs and arms each rep

Kick & reach

-focus on control and depth here as you’re warming up for your real squats! 

-weight equally distributed through the soles of your feet

-feet as little wider than hip width squat down keeping chest up and sending hips down and back

Body weight Squat

*3 steps right AND left is one set! 8 sets total No rest 


Put a booty band (or tied resistance band like I used) about mid thigh 

*do NOT place band on your knees it should be above knees! This could be bad for them.

Send hips down to a squat position and take three steps to the right remaining in that low squat position 

Come up and re adjust to start the other side!

Banded Lateral Side Step

- Place band under your feet and behind your shoulders                      
- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

-lunge forward (knee in line with ankle)
-twist torso towards the leg in front 
-step back to neutral and repeat on the other side, using opposite leg and twisting torso to opposite side

WARM UP: LOWER BODY

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