Name: Playbook - Sami Bossert - Lower Body Warm Up
Uploaded: 2023-03-01T18:04:10.395Z
Duration: 5 min
Description: Lower Body Warm Up

- Keep your chest up
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Step forward and repeat

30 reps = 15 reps on each leg

Walking lunge - bodyweight

- Position yourself down in a deep squat position with feet flat on the floor 
- Slowly rock back and forth and place most of your weight on one leg over the other

Rocking Deep Squat Stretch

- Place dumbbell on upper back (holding the top portion) 
- Feet stance shoulder width or slightly wider 
- Lower upper body forward as if you’re performing a goodmorning 
- When your upper body is parallel with the floor, lower your butt down into a squat 
- Lift your butt up from the squat but keep your upper body at the same level - you’ll be back on a good morning position 
- Then lift your upper body back up to starting position 


** goodmorning, squat, goodmorning **

Kang Squat - Dumbbell Version

- Perform a deep lunge to one side. At the bottom flex your foot on the straight leg - you should feel a nice stretch in your hamstring, inner thigh and calf 
- Slowly alternate to the other side and repeat 
- Each side should take 10-15 seconds to complete 1 round 

40 seconds = 10 seconds each side x 4

Deep Lateral Lunge Stretch with Foot Flexion

Lower Body Warm Up

Michele

Upper Body Mobility Warm Up & Stretches

Loved the dynamic movements. It was super helpful to focus on breathing.

Brittanie Boka

Prenatal & Postnatal Mobility Stretches

Not pregnant but really enjoyed this full body stretch ♥️

Felt so good to stretch! Almost 7 weeks pregnant and feeling a lot of “trapped” air / gas  throughout my chest and lungs and this really helped loosen things up

Mandy

Prenatal Mobility Cool Down & Stretches

I’ve learned so many new stretches that feel so good before or after a workout!

Lower Body Warm Up

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