Name: Playbook - Pauline Perina - Dynamic Lower Body Warm Up
Uploaded: 2023-10-13T15:02:21.405Z
Duration: 5 min
Description: Dynamic Lower Body Warm Up

6 exercises to perform for a required number of reps

- Stand straight with your feet hip-width apart and hold onto a wall

- Keeping one leg stationary, slowly swing the opposite leg forward and backward in a single smooth movement.

- Do 10 reps on each side

Forward Leg Swings

- Stand tall and hold onto a wall

- Shift your weight to the right leg and swing your left leg to the left and then across your body to the right.

- Repeat the movement with the right leg until the set is complete.

- Perform 10 swings on each side

Lateral Leg Swings

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat for 10 reps

Good morning

- Start on all fours. Take your right foot and place it between your hands to come into a low lunge position. Your right heel should be directly under your right knee. You can wiggle the left leg back a few inches to get a little deeper into the lunge. 

- Keep the toes on your left foot pointed directly back. If your hands don’t touch the floor, then place yoga blocks, books, or something similar under them to bring yourself up slightly. 

- As you inhale sink a little deeper into the front leg, lift your chest and inhale 

- As you exhale, shift your left hip back so it sits directly over your left knee and straighten the right leg. This is the Half Splits stretch. 

- Try to Press your belly button to your spine to keep your back from rounding. Again, if your hands don’t touch the floor, use yoga blocks, books or something similar, to bring yourself up.

- As you inhale, shift forward into the lunge again then exhale back to the half splits. 

- Go between these two movements as you inhale and exhale for 10 times, then switch side

Crescent Low Lunge Hamstring Stretch Flow

- Stand with your hands in front of you or on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint.

- Lower your body until your thighs are parallel to the floor.

- Pause, then return to the starting position.

- Repeat 10 times

Bodyweight squats

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg 
- 10 repetitions

Dynamic Lower Body Warm Up

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