Name: Playbook - Maria Teixeira - Leg Day Warm Up
Uploaded: 2024-05-16T20:44:36.433Z
Duration: 10 min
Description: Leg Day Warm Up

Syndessa

You don’t have to do these mobility exercises for the amount of time given, it’s just an estimate. Do them until your body is warm enough!

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Drive your hips back and bring your chest forward
- Work both sides

Forward Lunge Stretch

- Stand in a split stance one leg forward and your opposite foot straight back
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Work both sides

- Sit back and down into a deep squat
- Gently press your knees out using your elbows as you shift your weight back and forth

Deep squats

- Step laterally
- Push your hips back and down as you lower to parallel, keeping the opposite leg extended
- Step back to the initial position and drive your knee forward and up
- Repeat on the opposite side

Lateral Lunge w/ knee to chest

- Begin on your hands and knees
- Arch your back and look forward (take a deep breath)
- Round your back and tuck your chin (release your deep breath)

Cat Camel

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Extend your leg back
- Slowly return to the starting position
- Work both sides

Fire Hydrants into Kickbacks

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Extend your leg back
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position
- Work both sides

Reverse Kickbacks into Fire Hydrants

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Don’t stand up all the way 
- Keep your chest up

Air squats

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Alternate heel pumps up and down

Mobility - Downward Dog

Leg Day Warm Up

Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

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Lower Body Dynamic Warm Up

Glute Activation

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Glute Warm Up / Mobility

Upper Body Warm Up / Mobility

Felt good to stretch! Didn't realize I was so out of shape until I got winded doing stretches.  Lol

Christina

Hip Mobility

I really need to pay more attention to stretching and mobility

Lower Body Mobility

MacKenzie

Veronica.pponce@gmail.com

Glute Mobility

Zuzana

Upper Body Prep

Never used these as warms! Such great moves

Leg Day Warm Up

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