Name: Playbook - Coach Andy Gallagher - Protean Warmup [BW]
Uploaded: 2024-03-02T00:26:34.964Z
Duration: 15 min
Description: Protean Warmup [BW]

This is a full body warmup that can be done to prep for a workout or can be done daily for some movement and blood flow!


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Full body warmup. Work through this circuit twice. Try to not rest in between exercises. Rest 30 between rounds.

- Begin on your hands and knees
- Round your back and tuck your chin (breath out)
- Arch your back and look forward (breath in)
- move slowly

Cat/Cow

- begin on all fours
- elevate one hand and reach it though the opposite side
- close hands together
- and rotate the top hand to the ceiling
- take a few breaths
- place top hand back to the ground
- push through the top hand to initiate counter twist
- repeat on other side

Thread the needle

- Start on your hands and knees 
- Elevate one arm and the opposite leg
- keep core engaged
- reach fingers and toes away from each other
- engage glute and quad on extended leg
- alternate for desired reps

Bird dog

- start in a plank
- step one foot forward next to hand
- keep back leg straight
- engage core, push ground away from you with hand
- Rotate open towards front leg
- rotate back down and reach elbow toward ground
- perform on one side for desired reps and repeat on other side

Worlds greatest stretch

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bride

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend opposite leg until they’re just above the floor
- Bring them back to the starting position 
- alternate for desired rep

Dead bug

- start with knees above hips
- take a deep breath in 
- as you breath out, let knees drop to one side
- keep shoulders flat to ground
- extend too leg to stretch hamstring 
- Rotate back and forth for desired reps

Protean Warmup [BW]

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