Lower Body Focused Warmup 1
Guided Video
Quick Video
Warmup Instructions
- 10-15 Minutes
- Roll > Stretch > Move all joints in full range of motion > Raise body temperature
- 20-30s or 5-10 reps minimum per exercise, per side.
- With legs being bigger muscles, do 10 reps per leg.
Types of Warmup Exercises
Static (Hold) = For increasing flexibility.
Hold a stretch for 20-30 seconds per side, when applicable. If you are less flexible, 60 seconds is ideal if you want to see flexibility improve faster.
Dynamic (Motion) = For joint range-of-motion.
5, 10, or 20 reps or 30 seconds per side, when applicable.
Ballistic (Explosive) = For raising core temperature and amping up the nervous system.
5, 10, or 20 reps or 20-30 seconds per side, when applicable.
>>> = Quick Warmup - Prioritize these exercises if you don't do the full warmup. At the very least, perform weighted exercises with ~50% of your working weight (i.e., if you are squatting 100 lbs, warm up with 50 lbs).
Warmup
Default > Progression > Modification (choose only one)
- Figure 4 Stretch > Figure 4 with Lat and QL Stretch
- Lying Bent-Knee to Straight-Leg Stretch > Lying Bent-Knee to Straight-Leg Stretch with Massage Ball Pin & Stretch
- Lying Straight-Leg Kick
- Straight-Leg Sit-Up with Reach
- Seated Twist Stretch
- Cat Cow > Child’s Pose
- Quadruped - Adductor Stretch > Frog Stretch
- Heel Sit > Toe Sit
- Arm Circles - Tall-Kneeling
- Half-Kneeling - Knee Drive, Multidirectional
- Spiderman Stretch > Spiderman with T-Spine Rotation
- Push-Up > Push-Up - Modified or Hands-Elevated
- Single Leg Reach > Hinge with Reach
- Lateral Lunge > Cossack Squat > Lateral Squat
- Hip Twist