THE BEST WARM UP Part 2

5- BENTOVER YTW

PERFORM 8 REPS OF EACH

Stand with feet shoulder width and bend your hips back,keeping your lower back flat, until your torso is about 45 degrees to the floor. Let your arms hang. Now squeeze your shoulder blades together and raise your arms up and out to your sides about 45 degrees to form a Y shape.Lower them and then raise them out to your sides 90 degrees to form a T.Lower and then raise them out to your sides, but bend your elbows 90 degrees to form a W.

6- CAT/CAMEL

PERFORM 10 REPS

Kneel on the floor with knees under your hips and hands beneath your shoulders. Arch your back so your chest rises—you should look like a cat stretching. Now round your entire back so it looks like a camel’s hump

7- BIRD DOG

PERFORM 10 REPS ON EACH SIDE

From the kneeling position, extend your left hand out in front of you. Simultaneously kick your right leg back straight, bracing your core and squeezing your glutes as you do so. Hold for a moment and then switch legs.

8- HIP CIRCLE

MAKE 10 CLOCKWISE CIRCLES AND THEN SWITCH LEGS; REPEAT ON BOTH LEGS IN THE COUNTERCLOCKWISE DIRECTION

From the kneeling position, raise your right knee off the floor and make circles with it,opening your hip as much as possible on each revolution. Keep your shoulders square to the floor.

9- GROINER

PERFORM 10 REPS ON EACH SIDE

Get into pushup position with your hands shoulder width,feet close together, and body in a straight line. Jump your left foot forward and land it to the outside of your left hand. Let your hips sink a bit to feel the stretch and then reverse it—jump your left foot back while the right one comes up to your right hand.

THE BEST WARM UP Part 1