Name: Playbook - Maria Teixeira - Lower Body Warm Up
Uploaded: 2024-05-16T20:44:36.456Z
Duration: 8 min
Description: Lower Body Warm Up

Never used these as warms! Such great moves

Syndessa

- Deep Lunges with Thoracic Rotation 2 x 45 sec
- Sumo Squat to Stand 2 x 45 sec
- Quadruped Adductor Rock Backs 1x 45 secs | each side
- Banded Glute Bridges 2 x 45 sec

- Enter a high plank position .
- Keep your core braced.
- Bring your leg forward until your knee is by your armpit.
- Gently lift your hand from the floor and reach your arm up towards the sky, fully extended.
- Pause in this position and then return to the start position.

Deep Lunges with Thoracic Rotation

- Stand with your feet slightly wider than hip width apart with your toes pointed out. - Keeping your core braced, bend at the knees and drop your hips down
into a deep squat position. 
- Gripping the end of each foot with your hands, using your arms to drive out
against your hips and knees and opening them into a deeper stretch. 
- Inhale as you do so. 
- Remember to keep your chest lifted and your spine extended at the bottom of the squat. 
- Your heels should remain in contact with the floor. 
- Exhale and look directly between your legs as you drive your back up towards the sky and extend your legs as much as possible.
- Maintain a firm grip of your feet whilst you do so.
- Pause at the top then repeat.

Sumo Squat to Stand

45 seconds each side
- Come into an all fours position on an exercise mat with your hands directly under shoulders and your knees directly under hips.
- Tuck the toes of your right foot under, so you're resting on the ball of your
foot. 
- Extend the other leg directly out to the side, so your left foot is parallel to your hips with the sole of that foot firmly on the ground. 
- Gently pushing from your arms, slowly rock your hips back. 
- Then proceed to slowly drive your hips forward, bringing your shoulders over the front of your hands. 
- Repeat, changing to the other side.

Quadruped Adductor Rock Backs

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

Banded Glute Bridge

Lower Body Warm Up

Ana 

Definitely feeling them... Burns so good lol!

Taylor Wagner

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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 Warm Up

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