Name: Playbook - Mariana Morais - Leg Day Warm Up Routine🚶♀️
Uploaded: 2022-02-05T04:53:26.533Z
Duration: 5 min
Description: Leg Day Warm Up Routine🚶♀️

niki

Spencer

Love this warm up! Not long & tedious 😊

Tina

- Step forward them lower down into a lunge
- Twist your torso side to side
- Repeat on the other side

Lunge + twist

- Keeping a slight bend in your knees 
- Tip forward at the hips
- Letting your head hang down
- Shift back and forth

Ragdoll fold

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Tuck your knee then kick your leg back
-Alternate Legs until reaching desired reps

Downdog leg kickbacks RIGHT

- Start on your hands and feet, with both shoulder width apart
- Press into your hands with a flat back and your glutes up
- Tuck your knee then kick your leg back

Downdog leg kickbacks LEFT

- From down dog position bring one leg forward between your hands
- Lift your arm and rotate your torso toward your knee
- Reverse the movement back to starting position then repeat on the other side

Worlds greatest stretch

- Seated with the soles of your feet together
- Gently push your knees down stretching your inner thighs

Butterfly stretch

- Positioned on your hands and knees
- Arch your back up while tucking your chin
- Arch your back down, pushing your ribs down while taking your eye gaze up

Cat + cow

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Bird dog

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Reverse bird dog

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes march your feet up and down

Glute bridge marches

- Standing with feet just outside shoulder width
-Complete desired reps clockwise then repeat counterclockwise

Leg Day Warm Up Routine🚶‍♀️

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