Name: Playbook - Rosana Hernandez - Lower Body Warm Up
Uploaded: 2021-01-18T11:49:34.139Z
Duration: 5 min
Description: Lower Body Warm Up

Now that you’ve inhibited your overactive muscles by foam rolling, it’s time to activate your under active muscles, elevate your heart rate, and increase your body temperature. We will start by activating your glutes and core, which are very powerful and important muscles that tend to be under active in most people. This will ensure they are properly engaged during your workout. We will then get into some dynamic stretching to loosen up your muscles and get them moving. We will then finish with a few drills to help elevate your heart rate and increase body temperature. This will also allow your muscles to work together and prep for your workout.

- Place a yoga block or towels under your neck so that it is supported. 
- Make sure your feet are pointing forward and that your thighs and shins are forming a 90 degree angle when you are at the top of the bridge.
- Thrust up until you are at full extension, making sure you are engaging your glutes. 
- Push up with your heels and make sure your knees do not cave in.

Glute Bridges

- Start in quadruped making sure your hands are in line with your shoulders and knees are in line with your hips. 
- Keep your core engaged and make sure you don’t excessively arch or round your back.
- Sit back into your heels. You should feel a stretch in your adductors (inner thighs). If you don’t, bring your feet apart a bit more until you feel it.

Hip Rocks

- Hug your knee to your chest making sure not to lean back or round your back. 
- Hold the stretch for a second or two and then alternate.

Alternating Knee Hugs

- Pull your foot back toward your back without arching your back. 
- Hold the stretch for one second and then alternate.

Alternating Quad Stretches

- Keep your leg straight and lift it in front of you so that it is parallel with the ground. 
- Tap the toe of the lifted leg with your opposite arm. Also make sure this arm stays straight.

Straight Leg March

- Start in a sumo stance. 
- Bend one knee while binging your hips back.
- Touch that toe with the opposite hand making sure your arms stay straight and the other arm is reaching toward the ceiling.

Lateral Lunge with Spinal Twist

- Alternate driving your knees toward your chest and keep your spine straight. Keep core engaged.
- Drive your opposite arm up with the knee that is going up.

High knees

- Keep your hands interlocked and squat down keeping your spine straight. 
- Staying in a squat, step out with one foot and then immediately bring your other foot to join it. At the same time, step out again and repeat this movement.

Lateral Shuffle

Lower Body Warm Up

At Home Glutes

Matt

5 Minute Full Body Stretch

I loved this! My heart was pounding and I was sweating in the end. Can you do more at home workouts? Thank you! 💛

Maria

At Home Lower Body

Ab Circuit

Upper Body

The single leg deadlifts to the rise may need to be modified as I could not really do 20 per rep

Lower Body Warm Up

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