Name: Playbook - Maria Teixeira - Lower Body Dynamic Warm Up
Uploaded: 2024-05-01T22:25:06.691Z
Duration: 6 min
Description: Lower Body Dynamic Warm Up

Dynamic stretching involves the active tightening of your muscles and moving your joints through their full range of motion. These functional movements help increase muscle temperature and decrease muscle stiffness. It also improves muscle flexibility, joint movement, balance and control. Doing dynamic stretches prior to your training will decrease any chances of injury.

F O R M
• wide stance, toes pointing out
• heels and toes planted
• shoulders back, neutral spine, engaged abs
• drive knees out toward toes as you away from side to side

❌ don't let your knees cave in
❌ don't round your back

✨ do focus on your quads, inner thighs and glutes
✨ do move slowly and controlled

Low Sumo Sway Squat

F O R M
• laying like a wide frog
• legs in a 90 degree angle and feet flexed
• shoulders back, neutral spine, engaged abs
• gently pushing from your arms, slowly rock your hips back and slowly drive forward

❌ don't round your back

✨ do focus on your quads, inner thighs and glutes
✨ do move slowly and controlled

Quadruped Rock Backs

F O R M
• feet shoulder width apart
• loosen your upper body and let it hang 
• gently bend your knees one at a time

✨ do focus on your hamstrings and glutes
✨ do relax

Standing Hamstring Stretch

Complete on both sides

F O R M
• all fours position, extend one leg directly out to the side
• shoulders back, neutral spine, engaged abs
• reach your arm up towards the sky, fully extended

❌ don’t round your back

✨ do focus on your hips and spine
✨ do move slowly and controlled

Quadruped Adductor Thoracic Rotation

F O R M
• wide stance, toes pointing out
• heels and toes planted
• shoulders back, neutral spine, engaged abs
• bend at the knees and drop your hips down into a deep squat position 
• drive up towards the sky and extend your legs as much as possible

❌ don't let your knees cave in
❌ don't round your back

✨ do focus on your hips
✨ do move slowly and controlled

Sumo Squat to Stand

Lower Body Dynamic Warm Up

Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

Flutes were on fire with this warm up! 🙌🏼

Lina

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Glute Activation

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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

Syndessa

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MacKenzie

Veronica.pponce@gmail.com

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Zuzana

Upper Body Prep

Never used these as warms! Such great moves

Lower Body Dynamic Warm Up

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