Name: Playbook - Nick Walker - Quick Mobility Warm Up ⚡️
Uploaded: 2022-01-26T22:58:09.230Z
Duration: 10 min
Description: Quick Mobility Warm Up ⚡️

Armond

I decided to take up fencing.

But, my neighbors told me to put it back.

So much for having a hobby 🙄

Warmup down. On to the workout.

Jake Milton

Here are a few moves for you to do before a workout or in your morning routine that may help you feel a little more limber and ready for your workout/day ahead! 💯

My best suggestion: 2 sets of each for the given reps/time. 👍🏼

Tips: breathe through each one, trust them because you WILL get better at them, and focus on where you feel it. 💥

1. Lateral Leg Swings — 2 x 10 each
2. Standing Donkey Kicks — 2 x 10 each
3. Spider Steps — 2 x 5 each
4. T Spine Reach to Gorilla Squat — 5 total

- Stand tall and hold onto a stationary surface
- Keep toe flexed
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral Leg Swings

- Flex toe
- Support yourself with wall or elevated surface 
- Bend knee to 90°
- Kick/push back through heel

Standing Donkey Kicks

- High plank position 
- Squeeze core
- Take one foot to outside of the same side hand 
- Come back to starting position 
- Alternate
- 5 each, 10 total

Spider Steps

- Sink down with butt almost touching heels (as low as possible) 
- Keep chest up and elbows inside of knees
- With one hand, reach up and follow your hand with your eyes
- Come back to starting position
- Alternate
- Grab big toes and push butt into air then squat back down to starting position

Quick Mobility Warm Up ⚡️

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Quick Mobility Warm Up ⚡️

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