Name: Playbook - Libby Petrucci - Stretching / Warm Up
Uploaded: 2024-01-08T22:02:38.538Z
Duration: 20 min
Description: Stretching / Warm Up

Here you will find the basic warm ups and stretches to do before any workout! There will be other specific ones in certain workouts, but you can do any or all of these before your workouts to be extra safe and warm!

Start in bear crawl position
Kick one leg straight out in front
With arms straight out in front, rotate forward and back

Adductor Stretch

Start with knees directly under hips and hands directly under shoulders
Inhale, keeping core engaged, pull your knees off ground and hover off ground for 3 seconds
Press your hips up into down dog and feel the beautiful stretch in shoulders, calves and hamstrings

Bear Crawl Hover + DD

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth to stretch (if that feels right)

Deep squats

This stretch is to really loosen up your hips and take pressure off of your lower back
Go from your deep squat to a straight leg standing straddle
While in straddle, alternate the weight in your hips from one side to the other.

Deep Squat to Straddle

These might look funny, but gosh, if I don’t do these every day - I can tell a difference
Start in a low lunge position with your back knee on the ground
Press your weight into your front foot and place both hands on the inside of that foot.
Circle your hips to loosen up the lower back and stretch your hips

Hip Flexor + Hip Circles

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

Stretching / Warm Up

Welcome Mama!

Vitamins and Supplements

Glow Nutrition & Meal Ideas

Breathing Cues

First Trimester Introduction

Courtney Koenig

1T: Lower Body 1

1T: Full Body Compound Day

1T: Upper Body 1

1T: Lower Body 2

1T: Upper Body 2 (Gym)

1T: Compound Workout 2

1T: Lower Body 3

1T: Upper Body 3

1T: Compound Workout 3

Second Trimester Intro ✌️😆

2T: Lower Body 1

2T: Upper Body 1

2T: Compound Workout 1

2T: Lower Body 2

2T: Upper Body 2 (Gym)

2T: Compound Workout 2

2T: Lower Body 3 (Gym)

2T: Upper Body 3

2T: Compound Workout 3

2T: Lower Body 4 (Gym)

Third Trimester! 🥳

3T: Full Body (Gym)

3T: Lower Body 1

3T: Upper Body 2

3T: Full Body (Bodyweight)

3T: Full Body Bench Only Bodyweight 1

3T: Bench only Bodyweight 2

Lower Body Finisher

3T: Due Date Workout

Stretching / Warm Up

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