Name: Playbook - Morgan Olson - The Daily Warm Up
Uploaded: 2022-03-29T17:09:20.006Z
Duration: 8 min
Description: The Daily Warm Up

Otimo começo!! Senti todos meus músculos a esticar

Nayana Hertzel

Feel the stretches really good felt areas being targeted that i havent felt in certain ways before lol

Cassidy

Raudah

Love this simple warm up so much, gets me going for the day

Taking a rest day on workouts but was craving this movement so did a warm up just to get into my body :)

Robin

Shierel

Love how I feel after this… but I gotta say it irritates me that this is an “8 min” warmup with 7 min of timed stretching and then 5 other stretches to run through in the remaining minute? I don’t think I’ve ever completed this in less than 10.

Just starting my 1st workout with Morgan. So, far so good. 😆

Patricia Sessa

That was a good warm up, my body feels loose and ready to go!

Alex

Annary

It was a really good first warm up and felt pretty good so far

Angel

1st session in…I’m ready to get into it!!’

Chrissy

Whitney

Leigh

Hayley

Honestly haven’t workout out in a while and this warm up definitely is an  amazing way to start the day

Never had a better warm up before this one!

Perfect warm up and new stretches learnt!

Danielle

Celeste

Needed this , been sick with strep throat

Christina

Sandra

I love this! Just started doing this before every workout

Kallie 

Milo

Didn’t see this until now. Makes a difference to have a warm up.

Aimee

Karson

Four

Nice smooth warm up but my 3 yr old says “that’s too much!”

Dusty

Tyeisha

Awesome! This warmup is super good for mindfulness and overall body awareness. Great starter!

Rachel

Jaydalys

I like the dynamic stretching to warm up my shoulders. Thanks

Deanna Froese

Juliette

Great 👍🏻 warm up. Let’s do a workout 🏋️‍♀️

Natalie

Alina

Sanija Dzirvinska

Fantastical for visual learners such as myself!

Stephanie

Sheesh- my new favorite morning ritual 🔥

Brittany

Taylor

Laurie

My absolute fav warm up I do EVERY day 💪🏼

GOAL
Flush out lactic acid and relieve some tension 

DETAILS
1. Work from knee to hip for 30 seconds. 
2. Work on glutes. Each one 30 seconds. 
3. Work on calves each one for 30 seconds. 
4. Hit hamstrings for 30 seconds. 
5. Do upper back rolling. 30 seconds. Hug your shoulders. 

CUES
- Try to find a comfortable position using your other legs and arms
- Roll slowly 
- Sink into tight spots.

Foam Roll

GOAL
My favorite warm up exercise for shoulder joint space and stretching the chest

DETAILS
1. Stand.
2. Swing the arms using momentum.
3. Stretch the chest as the arms open up.
4. Position thumbs back towards each other for external rotation and better stretching.

CUES
- Thumbs Out
- Swing 
- Get Groovy with It

Double Arm Swings

GOAL
Thoracic rotation and mobility to improve posture, healthier shoulders + stand straighter 

DETAILS 
1. Start with double arm. 
2. Then go into single arm swings. 
3. Use your hips for momentum to swing. 
4. Don’t control the movement, rather go for a swing motion to stretch the chest and move the shoulder blade. 
5. 5-10 reps each arm. 

CUES 
- Thumbs Away from Each Other
- Swing 
- Relax Arms.

Arm Swings

GOAL
Upper back warm up + stretch - improve posture

DETAILS
1. Either in a frog stretch or on your knees. 
2. Swipe through with one arm to lay flat in front of you. 
3. Hold for 3-5 seconds, leaning your weight on the back of your shoulder. 
4. Repeat reps each arm. 

CUES
- Press Shoulder into Floor 
- Exhale on Swipe

Thoracic Swipe

GOAL
Warm up to open hip flexors, chest and improve posture

DETAILS
1. Take a knee
2. Tuck the hips down 
3. Begin with left leg up and right arm swings. 
4. Push forward, keeping hips tucked and swing the arm back.
5. Repeat reps each side. 

CUES 
- Tuck Hips Under Body
- Swing Arm
- Relax Arm
- Use Momentum 
- Push Knee Over Ankle

Hip Flexor w Swing

GOAL
Mobility for squats and hip opener

DETAILS
1. Lay on floor. 
2. Spread knees apart. 
3. Get 90 degree bend in legs. 
4. Flex toes up. 
5. Sit back into stretch. 
6. Hold for however long. 
7. Lean forward to come out of it. 

Bonus: Sit up in that position. 

CUES
- Knees Out
- Sit Hips Back
- Breathe Through Pain

Frog Stretch

GOAL
Hip + ankle mobility to improve your squats 

DETAILS
1. Start standing with feet shoulder width apart with toes forward or slightly turned out. 
2. Sit in the bottom of your squat and relax for a full stretch. 
3. Push your knees out with your elbows. 
4. Hold for one min + exhale. Relax.

CUES
- Chest Up
- Knees Out 
- Sit on Heels

Squat Stretch

GOAL
No, it doesn't include bae with a cup of coffee and waffles in her hand. But, do these often and they will produce the same amount of happiness #BootyAF

DETAILS
1. Get an upright, proud chest and feet in squat position. 
2.  Slightly bend your knees and push em out a little, aka external rotation to active your glute medius. Nail that setup.
3. Stiffen up your back and brace your abs. Flat back, you know what that is. 
4. PUSH THOSE HIPS BAAACK. Feel the stretch and pressure in the back of your legs. Yep, those are your hammies. Say good morning to them.
5. Hinge at the hip. Depth is dependent on your ability to maintain a flat back. 
6.  Stand and squeeze that azz. 

CUES
- Flat Back 
- Shoulder Blades Pinned
- Brace Abs
- Reach Hips Back
- Squeeze Your Butt

Good Mornings

The Daily Warm Up

Tess

Teran

Very welcoming and reassuring I can do this

Kendall

Welcome

I think I know which one I would like to do now.

Good info. Needed to rewatch to get a game plan. Glad it’s all right here

Jess

Great guidance! I'm getting more and more excited 🔥

Where to Start

Definitely don’t love burpees but it’s better than an 8 count push-up (from my army days).

Am I the only one that pretends to hate but low key actually likes burpees? Ha! 🤣

Carol

Remember This

This video was really helpful just breaking it down to the basics

Salena

Great! Excited to start this lifestyle change and journey I’m on

Court

Amazing how you shared all of the info in a couple of minutes. Gut and insulin levels keep coming up in my research 👀🫰

How to Burn Fat 101

Hey Mo! Any tips on how to connect to my core better? I think my core is pretty weak, and I don’t get that sore doing to ab sets even though I’m tending and trying to connect. Lower abs are weakest. Thank you; I’m loving this community.

Gertz

Very interesting.  Great info,  I’m curious how you feel about Keto.  All bodies are different, and for some reason my body really takes to this diet/lifestyle.  Also since I went off Keto, my body is almost allergic to carbs.  I do a lot of good fats, avocado, fatty fish, lean red meats, etc.  but I’m wonder if this may hender my cutting/ bulking process?

Erin

Muscle Growth 101

Peta

I don't have the option to "get 3 months free". Is there a way to fix that? Or has the promo expired?

The Daily Warm Up

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