5 MINUTE LOWER BODY WARM UP

Get yourself primed and ready for your next leg workout with this five minute lower body dynamic warm up routine. Get the blood flowing, open up your hips, and wake up those hamstrings. Many people will not realize it, but aside from warming up and preparing your body for your workout, warm ups often provide other added benefits. Going through these various movements can help improve your mobility, allow you to work on your balance, and even increase your strength. So much bang for your buck.

This video features the following stretches:

0:20 Knee Hugs

0:48 Quad Stretches

1:20 Leg Cradles

1:52 Calf/Hamstring Stretches

2:35 Heel Toe Raises

3:02 Trunk Flexion/Extension

3:32 Trunk Twists

4:02 Bent Over Trunk Twists

4:42 Knee Drops

5:19 Groiners

You can perform the above stretches standing in place as shown in the video or across a 10-20 yard area moving forward and walking between reps.

Typically if you have the time, 10 reps of each movement done on each leg is sufficient. Obviously if you don't have a lot of time you can do less reps (remember something is always better than nothing).

Breakdown and tips for each stretch

Knee Hugs - Pull your knee into your chest as you balance on the opposite leg. Try to remain upright and not leaning excessively backward

Quad Stretches - Balance on one leg, grab your leg above your ankle behind you and pull your heel towards your glutes. Your opposite arm can reach upward or forward to counteract for some help with balance. These will test your balance a bit more than knee hugs so I like to find something that is not moving and stare at it as this will sometimes help. If your balance is not there at all, go ahead and hold on to something with your opposite hand so you can focus on the stretch.

Leg Cradles - This movement again includes balancing on one leg. One hand should be softly supporting your knee while the other is just above your ankle. Keep the knee above the ankle at all times (aka do not just yank your ankle up). If you are having balance issues with this stretch - lean your back against a wall and do these. You wont be able to hold onto anything since both hands will be holding your leg.

Calf/Hamstring Stretch - Everyone with tight hammies LISTEN UP! Place one foot forward about 6 inches and point your toe up to the sky. You do not need to lock out your knee as your hamstrings will likely be VERY TIGHT and not allow much range of motion for these out of the gate. Lean forward and down towards the foot on the ground that is pointed up in the air. Balance should not be a huge issue on this stretch. SLOWLY lean forward on these - as always do not rush.

Heel Toe Raises - Rock forward onto your toes and then back onto your heels (toes will automatically point up to the sky as you rock back onto your heels). Make sure you are not favoring one side of your foot and that you are fully coming forward onto all of your toes.

Trunk Flexion/Extension - Open up you feet outside of hip width apart. SLOWLY lean forward (keyword slowly for those hammies) and then return upright. You can adjust and go with a wider stance if you want as well.

Trunk Twists - Plant your feet a bit outside hip width again. Try to keep your hips square facing forward and rotate just your upper body from side to side.

Bent Over Trunk Twists - Place your feet in a wider stance, bend at the hips, and reach your opposite arm down to your opposite foot. Right down to left. Left down to right

Knee Drops - ONE OF MY FAVS! Sit down on the ground and bring your legs out to a wider stance with knees bent and feet flat. You'll lower your knees down inward to the ground. You my not reach the ground at the beginning, but just do what you can and work your way down and you do these week by week.

Groiners - Another FAV of mine and my clients. Set yourself up in a high plank position, but your hands will be closer together. Bring your right foot forward outside of your right hand and sink your hips down and or forward. If you cannot get your foot next to your hand, bring it as forward as you can and you will then work on these week by week as well. Repeat the same on the other side as well.

Many people like to rush through warm ups, but I will always suggest taking your time and being intentional because again - you are fully benefiting from this warm up with enhancing your balance, strength and mobility. Many of my clients over the years have said they love going through a dynamic warm up like this because they come in tight and cold and after feel warmer, looser and ultimately feel better and ready for their workout.

SIDE NOTE - This warm up can be done solo even if you do not plan to work out after.

For all of my corporate baddies out there, this series of stretches is great to do after you've been sitting at a laptop or desk all day. Also great to do in the hotel after you've just sat on flight traveling for hours as well.

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Remember: this video is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information seen here.