Name: Playbook - Legal Weight ✖️ - Warm up & Stretch
Uploaded: 2026-06-20T14:13:33.705Z
Duration: 10 min
Description: Warm up & Stretch

Katrina

Today’s WOD is a little different. 

I put together a 10 minute warm up + stretch session that you can do Pre & Post workout. 

& just reminder, I have a “Stretch & Warm Up” program available that you can always add into your daily/weekly routine.

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Bring one foot forward and extend the back leg behind you. Place both hands onto the ground then reach around to the ceiling with the arm of the side that the leg is forward. Reach and hold for 1-2 seconds then switch sides

T-spine rotation stretch

Start in a plank position, hands stacked under your shoulders. Drive one knee up towards your chest then extend it out towards the ceiling.

Bodyweight Knee Tuck to extension

Warm Up

Place a 1.5-2” band around something stable and loop it around the crease of your hip. Take a few steps away so that there’s tension on the band. Place that leg into a 90° (pigeon pose) and slowly rock from side to side. You can move that foot further up so it’s greater than 90° for a deeper glute stretch. Then, grab onto that foot with the opposite hand as you try to bring your chest down to that knee. Hold it for a few seconds, come up, relax and repeat.

Banded Pigeon Stretch

Using a band to wrap around your foot, pull it over your shoulder as you hold onto something stable with the other hand. Do slow rocks, back and forth stretching the quad muscles and hip flexors. Do slow rocks and don’t force or over stretch that muscle. The hip flexors are attached through the body to the lower back muscles so you don’t want to pull those.

Band Assist Couch Stretch

In a quadruped, push hips back onto the back of your heels with your arms extended in front of you the come back forward with your chest and stomach on the ground and push up with your arms arching your back. Repeat.

Child’s pose to cobra stretch

Get into a quadruped. Take one hand and reach as far as you can under the other arm and shift your weight onto it. Rotate arms and repeat.

Quadruped Shoulder Stretch

In a half kneeling position, push hips forward, knee over toe which will be stretching your hip flexors on the back leg then sit back onto your back foot, leg as straight as possible. Try to hold onto that foot for a few seconds then rock back forward. Repeating this pattern, forward then backwards.

Hamstring Rocks Stretch

Stretch

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LEG DAY *knee dominant

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Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

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That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

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