Name: Playbook - Niki SugarySixpack - Cardio warm up 3
Uploaded: 2024-03-28T18:05:10.584Z
Duration: 5 min
Description: Cardio warm up 3

Go through each exercise continuously only resting quickly if needed.

-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
-Slow and controlled movement of knee to elbow
-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

Knee to elbow plank

-Deep core engages before lifting feet off of the ground
-Core hold technique
-Pull band apart as you tap one foot down
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down
-Modify to band pull then heel taps separately if needed
-Can also modify taps by tapping feet to the wall not the floor

Band pull + heel taps

Side plank leg lift right

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet together
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back
-Your body makes a straight line from shoulders to knees at top
-Foot lifted off the ground should be small, slow and controlled
-Glute of the standing leg should be engaged
-Deep core works with your breath throughout the movement! (see core hold tutorial)
-Pull shoulder blades together before pulling band apart - resist the urge to let ribs flare, core connection helps keep them down

Bridge march + band pull

-Elbows go out from body in a wide ‘V’ rather than straight out to the side.
-Weight falls into the upper body completely as you lower down
-Hands should be under chest not face
-Deep core works to stabilize and protect core (see core hold tutorial)
-Light length and good alignment in body by stacking hips, ribs and head

Quadruped push

-Sit back and sink down to start the movement
-Foot should be planted on the floor with weight in the heels and balls of feet
-Adjust foot position slightly as needed
-Legs press out against the band so they aren't pulled in towards each other
-Press up through the floor to standing, engaging the glutes to drive you up
-Keep hips, ribs and head stacked through the movement to prevent rib flare and overarching the low back
-Core works with breath through the movement(see core breathing tutorial)

Banded squat

Inchworm

-hold squat position
-move as quickly as good form allows
-keep chest open, not facing the floor
-hips ribs and head stacked to prevent rib flare or over arched low back 
-adjust depth as needed for form
-core works with breath through movement. Can also keep a light deep core connection throughout
-move with control

Squat hold tap over

-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
-Connect for the twist
-Twist should come from the thoracic spine 
-Light length through the body

Twist & pivot

Cardio warm up L+S 3

Cardio warm up 3

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 1

Cardio warm up 2

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 3

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