Name: Playbook - Sara Kathryns - Full Body Warm Up
Uploaded: 2026-05-31T14:03:46.563Z
Duration: 5 min
Description: Full Body Warm Up

Amelia

I like the variety of exercises so much! Amazing warm up!!

Nadia

Complete each warm up exercise consecutively.

-perform a jumping jack but rather than bringing the arms overhead, press them out in front then draw them inward squeezing the upper back

Jumping Jack Press

-step back until the leg is slightly extended and press the hip forward to stretch the hip flexor
-reach the same side arm up and over the head, stretching to the opposite side
-hold for 3-5 seconds then repeat on the other side

Hip Flexor & Lat Stretch

- hinge at the hips and walk your hands across the mat
-lower yourself down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position and walk back up

Inchworm to Superman

Sit on the floor and bend one leg in front of your body with your hip rotated out. Position it so your lower leg and knee are resting on the ground. Your leg should form a 90-degree angle, and your ankle should be neutral so your foot is pointing straight.
-Position your other leg beside you with your hip rotated inward and your shin and ankle on the ground. Bend your knee so your leg forms a 90-degree angle. Your back knee should be in line with your hip, and your ankle should be neutral.
-Try to keep your back straight and resist the urge to bend to one side. Think about sitting into both hips equally and easing the lifted hip straight down toward the ground

90’s Stretch

-start on your hands and knees
-twist through the core and extend one arm up in the air
-rotate your wrist
-slowly reach down under your torso to the opposite side and gently press the shoulder to the mat
-hold for 3 beats
-bring it back to hand on mat and repeat on the other side

Thread The Needle Stretch

-start in a high plank position
-step one foot forward to the outside of the hand
-drop the back knee
-twist through the torso to the outside of the leg; reaching up
-hold for 3 beats
-step back to a high plank & repeat back and forth

Alternating Runner’s Lunch Stretch

-swing the leg gently 
-prevent the back from arching too much
-this should help open the hips

Full Body Warm Up

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