Name: Playbook - Mariana Morais - Warm Up Stretch
Uploaded: 2022-02-05T04:52:06.451Z
Duration: 5 min
Description: Warm Up Stretch

Gillian💓

- 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

Hip circles (Clockwise + CounterClockwise)

LEGS WARM UP ROUTINE

Warm Up Stretch

michelle

I enjoyed this workout! Nothing overly complicated but still effective

Perri

This is how I want to start my new year!!🔥🔥

Ilze

W1/D1 Legs

Jamie

Mackenzie

Noelle

W1/D2 Shoulders & Tris

Yaya

Emily

Samanta

W1/D3 Booty

Great workout day. I took your advice and watched a show on my phone (HULU) while I was on the treadmill for 30. And that little yoga stretch at the end was AH-MAZING! I'm ready for tomorrow's workout 💪🏿

Brittney

A lot of cardio which I don’t always do but great! Good low active rest day.

Tarsha

W1/D4 Cardio & Stretch

Loving these workouts! Just the challenge I needed to get motivated in the gym again!

Marena

W1/D5 Lower Body

Alexandra

W1/D6 Back & Bis + Abs

Every now and then, we need some rest. Today will be that day

Michelle

W1/D7 Rest

Jade

Lina

W2/D1 Full Body

Late night workout. Kicked my buttttt going to sleep well.

W2/D2 Stairs

W2/D3 Booty & Abs

Forgot to check this off! I did it yesterday!

W2/D4 HIIT Treadmill

I fell that burn in my arms 💪🏿💪🏿💪🏿 Love it

W2/D5 Cable Arms

Loveeeee inspired to buy my own ankle straps lol

This has been my favorite workout from the plan 💪🏿🥵🔥

W2/D6 Cable Lower Body

W2/D7 Rest

Holy the abductors at the end🥵💀🖤

This was my favourite! The burn and the variety around the gym! Love love loved it!!!!! 🎉💪

W3/D1 Legs

Good arm burn. I even started off with 10mins on the punching back as a little warm up 😉💪🏿

W3/D2 Arms & Abs

Lucia

W3/D3 Glutes

W3/D4 Shoulders & Biceps

Stefania

W3/D5 Legs

W3/D6 Cardio

W3/D7 Rest

W4/D1 Legs

Wow, I was EXHAUSTED at the end😮‍💨

W4/D2 Push Day

Great! Felt the burn but I was a little bored in the same spot with the band on for the entire exercise. Otherwise, a good one.

🥵🔥 my glutes.. my heart rate.. the sweat.. buuut the results.. Can't wait 💪🏿

W4/D3 Glutes

W4/D4 Cardio

Brilliant!!! My body is crying! Nearly got sick, good sweat! Absolutely loved it!!! 🎉💪

I have never been this exhausted before😮‍💨 Great workout!

W5/D5 Legs

Good. A little monotone but good for a Monday.

This workout was very effective. I felt each one deep in my muscle. I will try this workout again, but next time I will increase my weights

Warm Up Stretch

Community

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