Name: Playbook - Kenna Matta - Legs and glutes warm up
Uploaded: 2022-05-09T21:36:49.549Z
Duration: 10 min
Description: Legs and glutes warm up

Warm up your legs and glutes before lower body workouts. Activating your muscles and getting the blood flowing is important to avoid injury and get the most out of your workouts!

- Place the band above your knees 
- In a seated position with your feet on the floor press your knees outward 
- You can roll your feet to the side while doing so

Seated banded abductions

- Lay on the floor with your feet flat on the ground and the band positioned above your knees 
- Drive through your heels to push your hips up 
- Pause at the top and spread your knees outward for the abduction
- Slowly lower back down

Banded glute bridge w/ abduction

- Position yourself on your hands and knees, with a band just above your knees
- Keeping your knee in a bent position, hips squared
- Kick your leg back and up toward the ceiling, engaging your glutes (keep your foot flexed)
- Return to starting position
- Complete desired reps then repeat on the opposite side

Banded donkey kicks

- Position the band l just above your knees 
- Lower down into a squat 
- Step side to side lowering into a deep squat each time your feet come together  
- Keep your knees pressed outward 
- 1 step to both sides = 1 rep

Legs and glutes warm up

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