Name: Playbook - Nonstop Progress - Full Warm Up Routine
Uploaded: 2024-02-13T19:35:30.215Z
Duration: 10 min
Description: Full Warm Up Routine

Pape Mbaye

Felix

This warm up was good and amazing can’t wait to grind

Tatum

Jogging

Simply pretend that you are opening a gate with your leg - this is a hip range of motion exercise. Do this for the given amount of time.

Open the Gates

Straighten one of your legs and bring your arms down to the ground to scoop the ground. You should feel this stretch in your hamstrings. Alternate between both sides for the given amount of time continuously.

Hamstring Ground Scoops

Take one of your legs and put it across your other leg while standing. Then sink into a squat and feel the stretch in your glute. Repeat while alternating to both sides for the given amount of time.

Pigeon Sit

Sit into a deep squat and rock from side to side while straightening each of your legs to stretch your groins. Repeat while alternating on each side for the given amount of time.

Groin Rockers

Simply do small skips for the given amount of time.

Skips

Power skip by skipping but exploding upwards as high as you can go. Repeat while alternating on each side for the given amount of time.

Power Skips

Start while doing a side shuffle and alternate your feet in front and behind. See video for demo. Do this for continuously for the given amount of time.

Carioca

Do a two step side step moving forwards for the given amount of time alternating from side to side.

Two and Two Side Steps

Do the same thing as you did forwards, but now do it backwards. Do it while alternating from side to side for the given amount of time.

Two and Two Side Steps Backward

Start by doing a deep lunging and taking your opposite elbow and putting it on the ground. Repeat while alternating sides for the given amount of time.

Super Lunge

Simply side shuffle out and then change directions half way through.

Side Shuffle

Simply sprint out 8 yards as fast as you can. These are small bursts of acceleration so make sure to go all out. Repeat for the given amount of reps.

Full Warm Up Routine

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