Name: Playbook - Sarah Herse - Full body warm-up & stretch
Uploaded: 2024-03-20T21:08:55.001Z
Duration: 20 min
Description: Full body warm-up & stretch

A. Full Body Warm Up x 4 Sets:
A1. Prisoner Good Morning x 15 reps
A2. Standing Twists x 15 reps
A3. Ground to Sky Reaches x 15 reps
A4. Childs pose to Plank x 10 reps 

B. Full Body Stretch x 4 Sets:
B1. Pigeon Pose Pulses x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
B2. Scorpion Stretch x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
B3. Cobra Pose x 30 seconds
B4. Frog Stretch x 30 seconds
B5. Doorway Stretch x 30 seconds/side

A. Full Body Warm Up x 3 Sets:
A1. Prisoner Good Morning x 15 reps
A2. Standing Twists x 15 reps
A3. Ground to Sky Reaches x 15 reps
A4. Childs pose to Plank x 10 reps

- Standing with feet under hips or slightly wider, place your hands behind your head and posture tall with chest up.
- Begin the movement by unlocking your knees and hinging back into the hips while keeping your spine neutral.
- Drive through the whole foot as you extend the hip back to the starting position.

Prisoner good morning

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Starting on all fours with hands planted on the ground and toes on the mat (heels towards ceiling)
- Push through your hands and bring your butt and hips back towards your heels slowly 
- Then push through your toes forward and get into a plank position with knees off ground and back down to childs pose to complete the rep. 
- Be sure to keep core engaged the entire time.

Childs pose to plank

Full Body Warm Up

B. Full Body Stretch x 4 Sets:
B1. Pigeon Pose Pulses x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
B2. Scorpion Stretch x 10 reps (5/side) *Hold in position for 2-3 seconds/rep*
B3. Cobra Pose x 30 seconds
B4. Frog Stretch x 30 seconds
B5. Doorway Stretch x 30 seconds/side

(10 reps - 5/side - hold for 2-3 sec/rep)

- From all fours, bring your right knee forward towards your right wrist. Depending on your body it may be just behind your wrist or to the outer or the inner edge of it. giving you a stretch on your outer hip without any discomfort in your knee. 
- Your right ankle will be somewhere in front of your left hip. 
- Slide your left leg back and point your toes, your heel is pointing up to the ceiling.
- Place both hands on either side of your front leg for support and push yourself forward with your back foot and then back into starting position (pulses)

Pigeon pose pulses

(10 reps - 5/side - hold for 2-3 sec/rep)

- Start by lying flat on ground and arms out at shoulder height
- Keeping your arms/chest on ground rotate your hips and bring one leg over your other and tap the ground with your toe
- Repeat on opposite side
*Rotate head as needed to be in a comfortable position

Scorpion Stretch - alternating

- Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
- Anchor your pubic bone to the floor.
- Inhale to lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides. Don't let them wing out to either side.
- Keep your neck neutral. Don’t crank it up. Your gaze should stay on the floor. 
- Hold for recommended time and slowly lower back down

Cobra pose hold

Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your shoulders and knees are below the hips.
Inhale and slowly move your right and left knee out towards the side as you exhale
- Depending on your flexibility, only go as far as comfortable. Should feel a stretch in groin area and should not be painful. . 
- Continue opening your hips as you turn your feet out towards the side and flex your ankles so that your inner feet, inner ankles, and inner knees are touching the floor.
- Slowly lower down to your forearms with the palms either flat on the floor or pressed together. 
- Hold for recommended amount of time then slowly come out of position.

Frog stretch

(30 seconds/side - 60 seconds total)

- Raise arm up to the side at a 90 degree angle with palm facing forward
- Step forward with one foot and feel the stretch in your shoulders/chest 
- Make sure standing tall throughout stretch 
- Repeat on opposite arm

Full body warm-up & stretch

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