Name: Playbook - Niki SugarySixpack - Cardio warm up 2
Uploaded: 2024-03-28T18:05:10.571Z
Duration: 5 min
Description: Cardio warm up 2

Butt kicks
-Go as quickly as you feel comfortable and can land lightly
-Core breathing through the movement
-Keep length through the torso with hips, ribs and head stacked

Butt kicks

-Keep feet quick but close to the floor for low impact
-Very slight hip hinge back
-Core works with breath throughout movement

Fast feet

-Exhale, connect to core and rotate from the hip
-Think of a line from your pivoting foot to hip to opposite shoulder
-Core works with breath through the movement
-Light length through the body

Twist & pivot

-Keep length through the torso
-Legs and arm don’t have to touch
-Keep controlled motion, avoid flinging limbs

Zombies

-Hips, ribs and head are stacked with a light length through the body
-Core stays connected through the movement, still breathing! See core hold tutorial in core function playlist
-Avoid hips sagging towards the ground or popping up to the sky
-Hands under shoulders
-Very slight anterior pelvic tilt (tucked). Imagine ribs and hips are lightly connected by a string

Full plank

-Slight posterior pelvic tilt (tilting towards your ribs aka tuck) when in kneeling hip flexor position
-Keep hips square
-Keep light length through the stretch not sinking/dumping into it
-Take range of motion to a slight stretch, not discomfort or forced range of motion

Hip ham right

Hip ham left

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor
-Deep core engaged through movement to stabilize
-Move with control
-Repeat reps on both sides

Plank reach right

Plank reach left

Cardio warm up 1

Cardio warm up 2

That was good tough i need it i idid it finaly 😩👌🏻✨

Maria

Lower body warm up follow along

Thank you for doing the warm ups and cool downs!

Grace

Lower body warm up 1

Lower body warm up 2

Lower body warm up 3

Lower body warm up 4

Upper body warm up 1

Upper body warm up 2

Mallory

Upper body warm up 3

Upper body warm up 4

Total body warm up 1

Total body warm up 2

Total body warm up 3

Total body warm up 4

cardio warm up follow along

Cardio warm up 3

Cardio warm up 4

Lower body cool down 1

Lower body cool down 3

Lower body cool down 4

FitnessMama

Upper body cool down 1

Upper body cool down 2

Upper body cool down 3

Total body cool down 1

Total body cool down 2

Total body cool down 3

Cardio cool down 1

Cardio cool down 2

Cardio cool down 3

Cardio warm up 2

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