Name: Playbook - Luke Jones - Lower Body Warmup & Hip Prep
Uploaded: 2023-12-01T17:55:16.063Z
Duration: 10 min
Description: Lower Body Warmup & Hip Prep

A short warmup sequence to help prep the lower body for your training session or competition. Mobility work, followed by core activation, basic compound movements, and plyometrics to prime the body for performance. Feel free to combine with some form of pulse-raising activity or breathwork.

- Begin in down dog with the hands firmly planted, the spine long, and the legs straight (or use a generous bend if needed)

- Look forward and step your left foot up in between your hands, coming up onto your fingers, bending into the front knee and allowing the torso to come upright. 

- Keep the right glute active to protect the lower back. The right knee can stay elevated or drop down to the floor.

- Plant the hands and return to down dog, then alternate sides for the stated reps or timeframe.

Down Dog Lunges

- Begin on your back with your knees bent at 90 degrees.

- As you flex at the hips at 90 degrees, engage your deep core (belly button to spine) and flatten the space between your lower back and the floor. Maintain this flattened position throughout. 

-  Extend opposite arms and legs, straightening both and hovering an inch above the floor. No touchdown.

- Stay tight through the core, alternating sides for the stated rep range or timeframe.

- If you feel your lower back lifting at all, you may need to go back to an earlier progression - touching the feet down to the floor as you extend the leg.

Dead Bug

- Begin in a solid upright stance, feet hips-width apart, pointing forward or slightly out.

- Hold a kettlebell or dumbbell in a Goblet position close to your chest, keeping your chest lifted and elbows high throughout the movement.

- Initiate the movement with a hip hinge, descending with control until your knees and hips are fully bent or until thighs are just past parallel to floor. 

- Knees should track in direction of toes, screwing feet into floor.

- Torso remains upright throughout.

- Weight remains evenly distributed through the centre of the foot.

- Return to standing by extending knees and hips until legs are straight.

Goblet Squat

- Begin in a solid upright stance, feet hips-width apart, pointing forward or slightly out.
- Step forward with your left leg, dropping into a forward lunge with the front leg bent at 90 degrees or more, torso upright and knee tracking in line with the ankle (not collapsing in or falling out).

- Drive back up to your starting position, then repeat the lunge but at a 45-degree angle, then 90 degrees (out to the side), followed by 135 and 180 (directly behind you).

- Continue this sequence on your right side to complete a full circle of 10 lunges (5 on each leg). This is one repetition/round.

Clock Lunge (2 Full Cycles)

- Begin seated in a hip box, 90-90 position, with one hip in external rotation (knee falls out), one in internal rotation (knee falls in).

- If you're a little tight through the hips, you may need to sit up on some blocks or cushions to get comfortable.
 
- Turn your upper body towards the externally rotated leg, and staying long through the spine, thrust your hips up and forwards, activating the glutes. You may use your hands for assistance or balance.

- Pause momentarily in that elevated contraction, before lowering with control.

- Transition to the opposite side, using your hands if needed, and repeat the movement.
 
- Continue for the stated number of repetitions or timeframe.

Hip Box Thrust

- Assume a ready stance facing the box or platform, approximately an arm's length away. Arms should be down at the sides and legs slightly bent.

- Swinging the arms back and then upwards to provide momentum, jump upward and forward, landing with feet on top of the box or platform.

- Ensure the knees do not collapse inwards on landing.

- Safely step back or off to the side of the box, reset your position and repeat.

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Very good but confusing on squat and push-up progression.. I’m assuming you do three rounds of wherever you are at rather than all three at once?  Can’t progress that fast!!!

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