Name: Playbook - Sam Sweeney - Full body: Warm up & Activation
Uploaded: 2023-11-07T22:33:42.060Z
Duration: 10 min
Description: Full body: Warm up & Activation

Serena

Really loved this warmup. Definitely need to work on those squats with dislocations 🤣

Kristin Ritter

Denise

Monica M Frazier

Ashley

Lisaq

Danielle

The squat hold with the band was SO HARD. My core was working overtime 😭

Megan

First time doing this one and LOVED it the most

Brittany

Idk why but the mobility warm ups kick my butt lol. Guess I need it before I start the beast mode workout 😂💜

Brandi

Great warm up!  Really got my blood pumping!!

Crystal Duchesneau 

Kristin

Danielle Farley

Tish

Amie

It’s a great warm up. Already feeling the burn

Kyasha

Love this full body warm up!
Quick, effective and really hits mobility.

Michelle Zabin

Sydney

V_Power_fit

Julieann Cunningham

Jennifer Glenn

The first warm up I’ve tried of yours and I loved it! It hit me in all the places that I should have! ✌️🔥

Great warmup for FULLBODY Saturday!  Let goooo!! 👊🏻

Cori

Aaliyah

Let’s do this!! Totally ready for the FBF workout now!!

Dedra

Andryana

Kristi Lee

Christina Hopkins

yangBAE

Always amazing.  The t-twist things are getting easier! 👊🏻

Fantastic. I’m horrible at warm ups and cool downs, so very excited for these ❤️

Kenzie

Awesome! Definitely got me nice and warmed up for my work out

Jessica

Never used to do a true warmup/activation.  Absolutely loving the change!

Kristina

Full Body Warm Up and Activation:  

MOVE INTO WARM UP SETS OF FIRST EXERCISE OF THE DAY 1-2S/3-5R Using only the bar or very light weight to start-- practice set up, positioning, and form as you move into your working sets for your first exercise of the day

Full Body Warm Up and Activation:  
1-2 Rounds of 6-10R each

- 1. Air Squats 
- 2. Squat Hold with T-Spine Rotation 
- 3. Banded Dislocates 
- 4. Squat Hold with Banded Dislocates 
- 5. Inchworm 
- 6. Scorpions

- Stand with feet shoulder width apart
- Extend your arms forward 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air Squats - Mobility

- Sit into a low squat hold position 
- Place both hands on the floor 
- Lift one hand, rotating your upper body to the side and extending your arm up to the ceiling
- Reverse movement back down 
- Repeat sequence on the opposite side

Squat Hold with T-spine Rotation/Extension

- Standing with your feet shoulder width apart gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you 
- Once the band is directly behind your body reverse the movement back to starting position

Banded Dislocates

- Sit into a low squat hold position
- Gripping a band directly in front of your body
- Keeping your arms straight and maintaining tension in the band
- Raise the band up and overhead, lowering it behind you 
- Once the band is directly behind your body reverse the movement back to starting position

Squat Hold with Band Dislocates

- Begin with feet shoulder width apart
- Bend at the waist and walk hands out to a push up position
- Lower body down
- Press through your arms to rise back up
- Keeping your legs straight walk your hands back in to your feet
- Stand up

Inchworm (toes/kneeling) - Mobility

- Lying face down with your arms out to a T
- Lift one leg, bend at the knee
- Rotate your lower body tapping your foot to the floor behind you

Scorpions

Full body: Warm up & Activation

Dominique

marinela

Foam Rolling on high tension areas

With the inchworms and the pushups, made it feel more like a burnout than a warm up 😅

Full body: Warm up & Activation

Community

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