Name: Playbook - Mariana Morais - Dynamic Warmup 🏃♀️
Uploaded: 2022-02-07T16:10:18.279Z
Duration: 5 min
Description: Dynamic Warmup 🏃♀️

Spencer

Forward + Back = 1

Take a step to lunge forward then step backwards with same leg to do a reverse lunge

Left Lunge (Forward + Backward)

Right Lunge (Forward + Backward)

Start with bent knees and arms and go on the balls of your feet. Shuffle briskly from side to side keeping your body in a half squat

Side shuffle

Squat + Knee raise + Butt Kick

-Hinge your hips back, lean your body forwards, and reach your arms back behind you. 
-Keep your legs straight as you sweep your arms from the back, forward and up. 
-Bring your body upright again as your arms reach the horizontal position. 
-Step onto this leg to repeat with the other.
-You should feel this in your hamstrings

Grass pickers hamstring stretch

Alternating leg hip opener

-Stand tall with your arms at your side 
-Lift one knee up while you bring the opposite arm forward and the same-side elbow back. 
-Skip by driving your foot down to the ground, as your opposite foot and knee lift and your arms exchange positions. 
-Continue to skip by repeating the movement with the opposite leg.

High Knee Skip

-30 seconds each side 
-With a wide stance, reach both hands towards your right toe (keep your arm and leg extended) 
- Slightly lean your hips to the left to further extend your right leg
- Pivot and repeat on left side

Wide stance toe touch (30 sec each side)

Dynamic Warmup 🏃‍♀️

niki

Love this warm up! Not long & tedious 😊

Dynamic Warmup 🏃‍♀️

Community

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