Name: Playbook - Leah Casciano - Dynamic Warm-Up
Uploaded: 2024-03-19T20:12:05.059Z
Duration: 8 min
Description: Dynamic Warm-Up

Follow along at a conversational pace, while focusing on what you need to focus on more than not. You know how your body feels, I'm just here to guide you in feeling your best. ☺️💪🏼⚡️

Use this time to get your blood moving and your heart pumping. This is meant to be done casually, but with enough effort to feel ready for any workout ahead! 💦⚡️💪🏼
You don't have to time yourself exactly, you're just looking to get warmed up!

Jumping jacks

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt kicks

- Push your hips as you come down
- Pop your feet in and out
- Reach parallel and explode up

Pop Squats

- Bend knees and hips back for a body weight squat
- Bring one leg up to meet the opposite arm at extension 
- Alternate sides

Squat Toy Solider

- Reach towards your opposite toe keep your arm and leg extended 
- Engage your core as you go up

Standing Windmills

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Walk hands back towards your legs and stand up

Walk outs

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold the stretch for about 20 to 30 seconds

Forward lunge stretch

Get Moving!

Spend time moving through each exercise and allowing your body to get properly loose and warm.

- Lay with your legs behind you and hips pressed into the floor
- Use your arms to press your chest up and back

Seal Pose

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up

Mobility - downward dog

Forward lunge stretch (L)

- Start in your Runner’s Lunge and walk your leg across laterally
- Lay your leg down in front of your hips, keeping your hips squared with the floor
- Your back leg remains extended while pressing your hips towards the floor
- Start with your torso lifted then walk your hands out

Pigeon Stretch (L)

Forward lunge stretch (R)

Pigeon Stretch (R)

- Starting on your knees with a flat back reach your hands out in front of you
- Heels together and feet apart press your hips and chest into the floor

Child’s Pose

Lower Body Daily Stretch

Dynamic Warm-Up

My Squat Prep

My Deadlift Prep

Leah

Great warmup and easy for a beginner to follow.

Robyn

Full Body Stretch

Great warm up before heading into your workout! 🔥🔥🔥

Amber

Great warm up I’m ready for anything now. Work, workout or daily activities im ready.

Dynamic Warm-Up

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