Name: Playbook - Nona Bayat - Lower Body Warm-Up (Dynamic Stretching)
Uploaded: 2022-01-15T08:04:12.164Z
Duration: 10 min
Description: Lower Body Warm-Up (Dynamic Stretching)

Kasiya

Starting to work out and these were great warmups! Never realized how much I don’t stretch until I did these and I’m excited to continue and get better :>

Skye

It was refreshing if that sounds right 😂 Really gets u in the mindset for the workout itself

Jeilyn

Samantha Rock

Gerly

Woooaaah im working up a sweat thats for sure hahaha love it loved the warm up thank you😁😁😁👌🏽

Tu'Nanē

Sandra

Such a good stretch in my glutes and hammys😊

Autumn

Ester Tania

Maria R

This is a really great warm up for leg day! Love it 🥳🫶🏾💛

Valorie

Dejanelle

Chanelle

Jinx

Maria Cruz

Daniela

Monique

Great! Started to feel the burn and loved it 😁

Elizabeth

Alice

What a great warm up! I really enjoyed the different muscle targeted movements 💯

Shay Lee

Nevaeh

Jacqueline Novoa

Amazing I really needed that before my leg workout

Christy Kalogeropoulos

Claudia

Victoria

Harshita

KaoutarMaker

Absolutely loved this warmup it felt so good !!!

Heather

Lourdes Stewart

Stephanie

To prevent injuries and make sure you get the best out of your lifts, warming up with dynamic stretching is essential.

•slight bend at the knees
•straight back
•shoulders back
•chin up
•resistance band is at the ankles 
•core is engaged 
•you should feel this mainly on your side glutes 
•20 steps to the right and 20 steps to the left

Banded side walks

•chest up
•chin up
•core engaged 
•toes pointed forward 
•knees at 90 degrees 
•slowly shift weight from one leg to the other

Side-to-side low lunges

•toes pointed forward
•90 degree angle knees when bent 
• chin & chest up 
•head pointed forward 
•straight back
•core engaged 
•shift weight from one leg to the other

Side-to-side lunges

•get into squat position 
•knees rotate inward at 90 degree angle
•upper body does not move and is kept pointed forward, only lower body moves 
•chest and chin up
•toes pointed forward
•core engaged 
•straight back 
•shoulders back

90-90 hip rotations

•hold onto a stationary object 
•swing leg then switch to the other leg

Side leg swings

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

•find a bench and place foot a foot away from the bench
•try to bring knee as close to the bench as possible without moving your front foot 
•keep other leg slightly bent

Lower Body Warm-Up (Dynamic Stretching)

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