Name: Playbook - Nicole McCahan - Lower Body Warm Up
Uploaded: 2023-02-17T01:54:19.376Z
Duration: 5 min
Description: Lower Body Warm Up

Lower Body
Warm Up

- Combo Stretch
Hold each position for about 10 seconds.
4 reps (2 on one side, 2 on the other side)
2 rounds 

- Squat to Forward Fold
10 reps
1 squat, 1 forward fold = 1 rep
2 rounds 

- Side Lunge Stretch
8 reps on each side
2 rounds

- Forward Lunge Stretch
Work both legs for about 20 seconds
2 rounds

- Step one foot out in front of you
- Place the opposite hand on the floor
- Hold this position for about 10 seconds
- Keeping the hand on the floor take the other arm and twist it up towards the ceiling
- Hold that position for about 10 seconds
- Place both hands on the floor on either side of your foot
- Press the hips back, straightening the front leg
- Hold that position for about 10 seconds

Repeat on both sides 4 times.
2 on one side, 2 on the other side.

Hold each position for 10 seconds or your desired amount of time.

2 rounds

Combo Stretch

- Hips shoulder width apart
- Squat down
- Instead of standing all the way back up stop half way and drop the hands to the floor into a forward fold
- Drop back into a squat and repeat.

10 reps

2 rounds

Squat to Forward Fold

- Feet wide, toes forward
- Lean into one side
- Press through the heel to push your weight to the other side
- Repeat pressing from side to side

8 reps on each side

2 rounds

Side Lunges

- Step one foot out in front of you with your other knee on the floor
- Bend your front knee so that it is at about a 90-degree angle
- Press down and drive the hips forward until you feel a stretch from the front of your hip
- Hold that position for about 15-20 secs
- Press the hips back straightening the front leg
- Hold that position for about 15-20 seconds 

Work both legs for about 20 seconds in each position.

2 rounds

Lower Body Warm Up

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