Name: Playbook - Sophia Panella - Leg Day Mobility Warm-Up
Uploaded: 2023-09-04T16:23:15.041Z
Duration: 15 min
Description: Leg Day Mobility Warm-Up

More full body warm ups, not just isolated to leg or upper body days

Kelli

Taylor

Michaela

Never had a solid mobility routine that had me pumped for leg day until now. Thank you Soph!!

Macey

Feeling good about leg day today! Let’s do this!!

Jessi

I feel so pumped and ready to go for my workout !!

Kasey LaCroix

Keanna

The knee to floor I could not do just yet. Hurt my knees so bad!!

Annalee

Ashlyn

Natalie Higgins

i looove this!! i actually feel motivated to workout with your videos because i don’t feel lonely lol!

This was my first time trying mobility before my lift… life changing 🙌

Makayla

I really appreciate all your help on all platforms! I look up to you for any advice about nutrition, exercise and anything about my cycle! This is my first time using your app, but I have been following your mobility routines on TikTok and they help me really push myself in my workouts:))

Paige Sharp

Lesly

Already sweating from this and feel so much better!!

Sarah

Sadie

I’m so out of shape that the warm up killed me 🫠

Emily

Definitely warmed my hips and hamstrings up! Also got my heart rate up!

Katie

Kyla

Kendra

Excellent. I feel prepared to do my leg day work!

Nena Manuel

Caroline

Melissa

Love this! My hips are always SO tight and this was wonderful!

Lyndsay

Let’s just saw after my knee surgery I found out just how tight I am 😅😅 hopefully if I do this everyday it will help with strengthening

Mckenzie

Bailey

Mackenzie

Ashley

Mikayla

Started this before my glute and Hammies workout!! Love this!! Thank you

I never realized what a warm up can really do to get your heart rate up !

Loved doing this to warm up! Gets the burn going!

Halle

Mobility and warm ups before your strength training should take no longer than 10 minutes! Really just get your muscles warmed up and blood pumping. You want to save all of your energy and fuel for your lifts💪🏼

- Begin in deep squat position
- Position your elbows inside of your knees
- Raise your hips and booty up and down

Frog squat

- Begin in lunge position with one knee on the ground
- Lunge forward stretching hip on one side, then slowly sit backwards stretching hamstring on opposite side 
- Reps per leg

Hip to hamstring stretch

- Begin with both legs in 90 degree angle facing one direction 
- Swing legs to opposite side keeping your core tight
- Reps are total

90-90 stretch

- Begin in deep squat position 
- Drop one knee down to ground directly between you
- Alternate knees
- Reps are total

Knee to floor stretch

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides
- Reps are per leg

Lateral leg swings

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat
- Reps are per leg

Forward leg swings

- With hands at your head perform bodyweight squat 
- Slow tempo and sink as deep down as possible

Leg Day Mobility Warm-Up

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