Name: Playbook - Ruba Ali - Lower body warmup
Uploaded: 2021-01-18T11:45:18.269Z
Duration: 10 min
Description: Lower body warmup

Mariya

It was perfect! I accidentally put 1 star. It’s a 5. I couldn’t. Do the last one :(

Lucy

Jeanette Negron

azza

Amazing! Great way to start my morning. A little stretch and movement

Paula

Amelia

The explanation and the background are all white and it is hard to read.

Behnaz

Lauren

Charlyn

Allison

Gladys

Ankit Garg

Divya Bali

not into the foam rolling it’s painful to me

Nixzaliz

Not moved in a month due to my op that was absolutely brutal😭but this is a step in the right direction

Ibby Akram

Soheila

Vindra

Marwa Abdulhalim

Voice over would be nice! To encourage and remind us of our posture

Summer

Good!!! My thighs aren’t used to this but they will be eventually haha!

Briona

Maria

Nicole

Azmath

Patcoatoos

Roxanne

Heidi Groenewald

I never normally warm up but doing this made me realise how tight you can be, will start doing them before every session! Xx

Philippa Jones

If there was music, I couldn’t hear it.

Jessica

Torey

Dorcas

Jackeline

Saji

Ashley

great warm up. really needed something to get my started.

Letty

Jenna

Josephine

Seville

Rasha

Pinky

It was good! I just don’t have the roll thing! What can I template it for?

Azeila

Vanessa Lopez

Martha Camacho

I’m a beginner and I think it was waaaay to difficult 😅 i will be better I know hahah but rn I’m just 🤣😳😳

Karolina

Nawaf

BARBARA

Joni

- Glute foam rollling
- Quad foam rolling
- Calves foam rolling
- Single leg swing
- Forward leg swing
- Side to side lunge

Sit on a foam roller with one foot crossed over your other knee and a hand behind you for stability.
-Slightly lean your body towards the leg on the ground and roll back and forth on foam roller massaging the gluteus on the same side.
-Repeat to other side

Glutes foam rolling

-Lay face down on the ground with a foam roller under your quads and your upper body elevated on your elbows.
-Roll back and forth slowly massaging and releasing your quads.

Quad foam rolling

-Sit on the ground with a foam roller under your calves.
-Cross on leg over the top of the other.
-Place your hands on the ground at your sides and lift your body off the ground.
-Roll slowly back and forth massaging and releasing your calf muscles.

Calves foam rolling

-Stand with your hands planted on a wall with your feet further away from the wall than your shoulders.
-Swing a leg in towards the other and then out to the side warming up your hip girdle.

Side Leg swing

-Stand with feet shoulder width apart.
-Elevate one arm to the front of your body to chin level.
-Kick the leg on the same side straight out to hand.

Front Leg Swings

-Stand with feet shoulder width apart.
-Step wide to one direction and then lower your body into a deep side lunge.
-Stand up out of lunge keeping your feet stationary and shift weight to the other side repeating side lunge.
-Repeat back and forth

Side to Side Lunge

Lower body warm up

Lower body warmup

Rawan

For a beginner this upper body workout gets you sweating

Lizette

Upper body warmup

Khalid

Peaceful (and sore in the calves!) moment 🙏🏼

Maud

Love it ! My body was so tight and I feel so much better after this. I’m ready to kill Week 4 of your program this week 💪🏼

Yulisa Herrera

Active recovery full body

Camille

Onika Yolanda

Killed my legs in a full body strength circuit yesterday - I felt this release all the lactic acid build up

Lower body warmup

Community

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