Name: Playbook - Sarah Brock - Basic warm up exercises
Uploaded: 2023-03-28T02:16:36.164Z
Duration: 10 min
Description: Basic warm up exercises

Great! What is a sequence of exercises for muscle groups you would recommend? For example - 5 days rotation - Monday: legs, Tuesday: shoulders, etc? I’m trying to follow your schedule but in case I miss a day, what do you recommend? Thank you!!!

Miglena

-Start seated with legs bent and both feet out in front of you. Toes should be up so your heels are resting on the floor.
-Drop knees together to one side as you rotate the torso to the other side.
-Alternate rotations
- Try working the knees down to the ground as you get a big rotation through the torso.

Hip torso twist

-In a seated position with legs out wide in front of you, reach and rotate towards the opposite foot. 
-Repeat on for other side

Helicopter stretch

-Start with legs out wide in a sumo position
-Drop hip down on one side keeping the other leg straight
-Hold 30- 50 seconds do
-repeat on other side

Crosshack stretch

-Lunge forward fully extending hips to the ground
-Place one hand on the ground then twist reaching arm up toward the ceiling
- Repeat on other side

Lunge stretch with torso twist

-Keep your back leg stretched straight behind you with the top of your foot rested on the mat.
-Keep your hips square. Refrain from placing too much of your weight on the side of your body where the front leg is bent.
-If you need to, prop the front leg’s glute up onto a block or folded towel so that your hips can be level instead of leaning towards the side of the front leg.

Basic warm up exercises

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