Name: Playbook - Leticia Martinez - Full Body Warm Up🔥
Uploaded: 2024-11-04T18:49:17.441Z
Duration: 10 min
Description: Full Body Warm Up🔥

The goal of this active, or dynamic, warm-up is to increase body temperature. With an increase in temperature, the heart rate, oxygen levels and blood flow increases as well. Muscles, ligaments and tendons are supplied with oxygen making them more elastic and pliable, in turn making them more resistant to injury.

In this full body dynamic warm up you have 7 exercises that you will complete all the way through! 30 seconds for each, 10 seconds rest in between each exercise. During those 30 seconds make sure you're comfortable during those stretches and not stretching to the point of discomfort! once completed you're ready for your training session 😊

Standing up tall you will alternate and kick your leg up until your range of motion permits. Everyones range of motion is different! make sure you kick up until you're comfortable and getting a good stretch in the hamstrings.

Alternating leg kicks

Brace yourself a couple of feet back from a sturdy object and stand on one foot, knee unlocked and leaning forward slightly.
Standing on one leg, lift up on to your toes while keeping your other foot off the ground. This will be your starting position.
In a circular motion, rotate your entire leg both forwards and backwards for a number of repetitions to loosen up the hips.
Keep your foot off the floor the entire time. Repeat for the opposite side.

Alternating Hip Circles

Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint. 2. Lower your body until your thighs are parallel to the floor. 3. Pause, then return to the starting position.

Body Weight Squats

Stand up straight with your arms by your side, palms facing forwards. Place one foot ahead of you with your heel down, toes up. Simultaneously lean your body forwards reaching your arms back behind you. Keep your legs straight as you sweep your arms from the back, forward and up.

Hamstring sweeps

Keeping the right leg straight along the ground, bend the left leg, and place the hands just below the knee. Pull the left knee gently toward the chest and hold for 5 seconds. Replace the leg and repeat the stretch with the right leg.

Knee to chest

Start from a standing position, reach your arms down to the ground and walk your hands out so that you're in a plank, then walk your hands back toward your feet and stand up.

Plank Walkouts

To perform the drill, lift one knee up and forward to waist height while keeping your back leg straight as you come off your toe in a skip. Drop your lead foot to the ground, drive your other knee forward, and skip with the second foot.

Full Body Warm Up🔥

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