Name: Playbook - Tay Marsh - Dynamic Warmup
Uploaded: 2022-03-25T18:27:49.597Z
Duration: 18 min
Description: Dynamic Warmup

Roquel Marsh

- Get into a quadruped position (hands and knees) with the knees under the hips and the hands under the shoulders with the spine in a neutral position. 
- Place one hand on the upper back or back of the neck.
- Rotate upward leading with the eyes, head and shoulder as far as possible then reverse the motion 
- Complete reps then repeat on opposite side

T-Spine Rotation

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- Tuck in both your elbow and your knee before extending back out
- Complete reps then repeat on the opposite side

Bird Dog

- Half kneel with your front foot flat on the floor. (If you feel discomfort in the front of your knee, place a towel under your knee) 

-Keeping your back straight, slowly push your hips forward until you feel a stretch in the upper thigh of your back leg and hip
- Hold the stretch for at least 15 seconds.
- Repeat 2 times. 
- Repeat on opposite side

Kneeling Hip Flexor Stretch

- 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

Forward Leg Swings

- 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

Lateral Leg Swings

- Grasp the leg with both hands and cradle it higher to feel a stretch in the hamstring glutes
- Repeat on the opposite side and continue moving forward.

Walking Knee Pulls

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High Knees

- Stand upright, with both feet facing forward, double shoulder-width apart.
- Slowly exhale, taking your bodyweight across to one side.

Side Lunge Stretch

- Push your hips as you come down
- Reach parallel and explode up

Jump Squats

- Start with your hands just outside the shoulders 
- Slowly Bend at the elbows to come down 
- Keep your core tight as you come down 
- Hold the bottom position for 2 seconds 
- Extend your arms engaging your chest as you come up

Pushup (2s ISO)

- Start by standing with your feet together and arms raised in front of you
- In one motion, jump your feet out to the side and bringing your arms to your side 
- Reverse the motion by jumping back to the starting position - Increase speed as you feel comfortable

Dynamic Warmup

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