Name: Playbook - Mike McDonald - Warmup and Mobility (Lower Body)
Uploaded: 2022-11-14T19:27:52.322Z
Duration: 10 min
Description: Warmup and Mobility (Lower Body)

These warmup and mobility drills will help prepare your body to handle the coming workload as well as achieve better results from the workout. These also play a crucial role in remaining injury free.

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Reach to the sky from your opposite side 
- Step back to the initial position 
- Repeat on the other leg

Forward Lunge with Reach

- Stand (or run) in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Stand with your legs shoulder width apart
- Flex your knee and kick your heel up toward your glutes
- As one leg comes down, flex your other knee and kick your other foot up toward your glutes 
- Swing your arms as if you were jogging
- Increase speed as you feel comfortable

Butt Kicks

- Rotate each foot one at a time in circles (both directions) 
- The wider the rotation, the more muscles engagement you will feel in the lower leg and ankle joint

Ankle Mobility

- Instead of flinging your leg in front of you to warmup the hamstring, use this approach that is slower and more controlled. 
- Reach down to touch your toes but keep your leg straight like in a RDL, with the other leg remaining in line with the back. 
- Repeat for each side until hamstring is loose and ready for workout.

Dynamic Hamstring Warmup

- With feet shoulder width apart and hands pointed down
- Bend at the waist and lower hands towards the toes
- Use continuous motion to keep heart rate up and the legs engaged

Alternating Hamstring Stretch

- Lying on your stomach, arms extended, bring your left foot to your right hand (and vice versa) 
- Try to keep your torso as close to the ground as possible 
- Engage your glutes, core, and back

Scorpions

- Start in a kneeling position with a downward tilt in your pelvis
- Lean slightly forward 
- Twist slightly toward the knee elevated at 90 degrees 
- Repeat each side as needed

Kneeling Hip Flexor Stretch

- Squat down and press your knees apart with your elbows to stretch the groin and inner thigh 
- One at a time, reach to the sky to also stretch the lower back and t-spine 
- Keep your butt as low to the ground as possible for a deeper stretch

Warmup and Mobility (Lower Body)

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