Name: Playbook - Leah Casciano - Full Body Stretch
Uploaded: 2024-03-19T20:07:24.102Z
Duration: 10 min
Description: Full Body Stretch

Leah

Great warmup and easy for a beginner to follow.

Robyn

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!

- 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

Sampson Lunge

- 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
- Keep your hands on the inside of your foot

Runner’s Lunge

- 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
- Rotate your inside arm up towards the ceiling

Runners Lunge with Rotation

- 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

Runners Lunge with Hip Press

- On one knee with the opposite leg extended in front of your body
- Heel to the ground and toes pointed up to the ceiling with your extended leg
- Hinge forward at the hips bringing your chest down towards your extended leg

Kneeling hamstring stretch

- Stand with your feet outside of your shoulders
- Bend over at your hips bring hands to the floors
- Walk your hands to each foot keeping your hips square and feet flat

Standing Straddle

- With feet hip width apart and hands by your sides
- Bend at the waist and lower hands towards the toes

Standing Pike

- Cross one leg in front of the other
- Bend at the waist lower your hands to the ground
- Repeat on both sides

Standing Pike - Crossover

- Standing on one leg, lift the opposite leg behind you
- Grab your foot with the opposite hand and pull up

Standing Quad Stretch

Get Loose!

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

- 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

- 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

Get your glutes, hips, and hamstrings warmed up with bands.

- Position a band around your legs just above your knees
- With tension pulled out of the band, bend your knees and sit hips back
- Keep your back flat, knees tracking over toes, toes pointed 45°

Banded Squat

- 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

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow forward and backward steps
- Keep your hips down and toes pointed forward

Forward/Backward band walk (knees)

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Lateral band walk (knees)

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

Banded good mornings to squat (Kang Squat)

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Banded glute bridge with abduction

Hip-Circle Warmup

Full Body Stretch

My Squat Prep

My Deadlift Prep

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.

Full Body Stretch

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