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

Kathlyn

nice warm up to get the lil afternoon pump goin

Amanda

Dude. Just a nice, relaxing flow. I just did it for a quick cool down at work because I was frustrated and I feel so much more relaxed. Thank you!

Tonya

Taz Cremer

A good stretch! I feel like a noodle 🤪

Josey

Nadia

This really set the tone for my day today!

Kris

Justice Berry

First warmup back in like months oh man 🤧

Naomi

Nice..do this upon waking in the morning now!

Melissa

I find arm circles added in really helps - 10-20 forward and backward slow/wide. My shoulders are crunchy at this point and that gets all the crunch out before I start touching weights.

And a doorframe hang.

Jules

Good! First time I’ve done a workout in years.

It was a lot easier the second time around haha! Really felt the good mornings 🥲😅

It was painful but good!! I haven’t stretched in ages 😅

I realized there’s not a visual example of how to roll the upper back in the foam rolling section. Just thought it would be helpful to explain what hugging the shoulders in looks like on a foam roller.

Ally

Emily

Brie

Solid warm up for the body. That frog squat though 😅

Lennox

More thurough full body warm up. It got my blood flowing a bit but all the joints and back don’t feel lubricated yet.

Dani

Great definitely ready to hit the gym now

Alex

Laia

Camille

Candace

Day 3 if fighter program. For the first time in my life I’m in the gym at 5:30 AM. Who knew I had it in me 👏

I felt all the necessary stretch in my chest near my shoulders. BUUUURNNNNN 🔥

Briana

Rita

Katie

Oliver

Kahealani

Khris

Added in some alternating 45/45 to kneeling for hip mobility.

Nora

It was great. Can I do this after each workout as well?

Samantha

Best warm-up and great recovery after any intense, long days the day before.

Charlie

April

nerdy salt

One of the best warm-ups, I do it before every workout.

Nellie

I was nice, but I would be really up for some new warm ups. Would be nice if you could consider it :)

Fanny

Carrie

I enjoyed the daily warm up. As silly as it sounds I’m still building up the courage to start working out.

Britt

Love this warm up. Getting easier each time!

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

It was a great intro to what you are offering

Tiara

Sherie

Melissa Rose

Welcome

Lucy

Where to Start

Julie

Consistency and sustainability are the key!

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

Tess

Remember This

Celene

Jacki

How to Burn Fat 101

Would you mind elaborating more on the gram-per-pound thing? Does that mean that if someone weighs 100 pounds, they should try to consume 100 grams of protein over the course of a day?

Carly

Got me hyped and know what to look forward too

Zage

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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