Name: Playbook - Leticia Martinez - Lower Body Warm-up!💦
Uploaded: 2023-03-06T04:35:00.397Z
Duration: 10 min
Description: Lower Body Warm-up!💦

A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury. Get ready for your leg session by adding in these exercises before beginning your leg session!

You will compete these 7 exercises all the way through before going into your lower body session! each exercise a side from the treadmill run will be 30 seconds for each.

This treadmill run should be a 6/10 effort! the goal is to get the heart rate. If you do not have a treadmill you can run outside or swap out for biking.

Treadmill run

Straighten one leg out in front of you so that it is in line with the rest of your body. Next, kick the other leg out in front of you whilst simultaneously bringing your first foot back to the floor. Continue alternating legs until 30 seconds is completed.

Alternating leg kicks

This one get's a good stretch through your hamstrings and has a neural component to get your nerves firing correctly. Stick one leg out straight in front of you gently lean into your knee. Sweep your hands across the ground and come back up. Repeat on the other leg.

Hamstring sweeps

Stand with your feet shoulder-width apart. Maintain a tight core throughout. Lift your left knee up and towards your chest. Grab your left knee and pull it in as close as you can into your chest.

Knee to chest

Keep your feet in line with your shoulders and face forward with your body weight evenly distributed over both feet. Maintaining the half-squat position, shift your weight over one leg and take a step sideways with the other leg.

Banded lateral walks

Banded monster walks involve placing a resistance band around your ankles, squatting, and walking forward using diagonal leg movements.

Banded monster walks

Sit on the bench (or chair) with your back straight up and your feet flat on the floor. Put the resistance band on your legs right above your knees. Then, push your knees away from each other and then slowly bring them back together for 1 rep.

Lower Body Warm-up!💦

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