Name: Playbook - Sam Sweeney - Lower body: Warm up & Activation
Uploaded: 2023-11-07T22:33:42.102Z
Duration: 10 min
Description: Lower body: Warm up & Activation

Kristin Ritter

Andjela

Serena

Took me longer than it should have 🥴 great warmup!!

Katie

Great! It took definitely much longer than suggested time. It was a good rebalancing

Phoenix

Katie Schultz

Nice group of movements that hit the spot for me. 4 stars because I didn’t have a counter weight for the second squat.

Joseph

Taylor

Fiorela

Great warm up to start with before doing leg exercise. I enjoyed it.

Dominique

Great warm up! Threw in a bit of downward dog to open my back a bit

Janna

Elaine

Very warmed up!! Let’s get this leg day.

Kaitlin

Vanessa

This + a 10 min stair climber got me like 💦💦 ready for legs!

Cara

Loved this warmup! I feel ready to crush this leg day 💪🏼💪🏼

Amberly

Roxy

Sarah

Julieann Cunningham

Cristina

Shannon Smolinski 

I wasn’t sure if the lunges were 10 each leg or 5 each leg

Aspen

Max Brasseale

Beatrice

I love how simple but effective this warm up is. I have an anterior pelvic tilt and I was able to successfully activate my glutes.

Sierra Fouts

Carol Kearney

yangBAE

William

Seriously so thankful for this app!!! I feel so motivated and dead after every exercise. Download this app for awesome results!

Alyssa

Great! Can we have a variety of low body activations and cool downs please 🙌🏼 I’m in love with your plans. Thank you

Brittany Veign

Good! Would love another lower body warmup option :)

Gineen

Mandy

Erin

Lower 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

Lower Body Warm Up and Activation:

1-2 Rounds of 6-10R each
- 1. Breathe and Brace Drill 
- 2. Lunge and T-spine rotation/extension 
- 3. Rack squat stretch 
- 4. Plate Leverage squat 
- 5. Glute Bridge (single leg or both)

- Lying on the ground with knees bent and feet on the floor
- Place one hand on your chest and the other on your belly
- Take a deep breath in through your nose drawing the air into your belly
- Exhale and brace your core

Breathe and Brace Drill

- Step forward and lunge down into a half kneeling position
- Place your hands on the ground just inside your front foot
- Raise your arm overhead as you rotate your chest toward your front leg
- Lower back down and raise the opposite arm overhead twisting your chest away from your front leg
- Lower back down and step back and in to starting position
- Repeating the sequence on the opposite side

Lunge with T-Spine Rotation/Extension

- Using a rack to stretch your back, arms and shoulders 
- Sit into a squat stretching and warming up your legs

Rack Squat Stretch

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down while lifting a plate up forward of your body
- Stand up out of the squat to full hip extension while lowering the plate

Plate Leverage Squat

- On one leg or both legs (work both sides if doing single leg)
- Drive through your heel/heels bringing your hips up
- Pause at the top squeezing your glutes
- Lower back to starting

Glute Bridge (single/double) - Mobility

Lower Body Warm Up and Activation

Lower body: Warm up & Activation

marinela

Foam Rolling on high tension areas

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

Full body: Warm up & Activation

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

Lower body: Warm up & Activation

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