00:00what's up everybody welcome back to juice and toyah welcome back today we are taking you guys
00:17through a quick dynamic warm-up about five to seven minutes that's going to be perfect to get
00:21you nice and warmed up before your workout oh yeah all right let's get right into it so first we're
00:26going to start with some nice tight arm circles forward nice and tight here yep then we're going
00:32to gradually make bigger arm circles forward okay just opening up the shoulders especially if you have
00:38a nice upper body day this will get the shoulders nice and activated all right a few more here now
00:46we'll go nice tight circles going backwards okay and then gradually work those big circles
00:59try to breathe through this too that'll help to open you up as well oh yeah all right
01:07cool okay now we're going to take it into the chest the same thing we're going to start with some small
01:12chest swings and then we'll gradually get bigger got a big wingspan move out the way good so we'll
01:20gradually get into bigger swings here and then we'll do some arm swings across all right so crossing
01:28at the top reach give yourself a nice big hug again this is to help you loosen up warm up get some blood
01:35flowing open the chest before your workout oh yeah okay a few more here
01:42all right nice cool next we're going to go into the hamstrings all right i'm going to do some hamstring
01:47sweets you're going to get your front leg nice and straight heel into the dirt we're going to sweep
01:52your hands through reach towards the sky and we'll switch sides
01:59again try to breathe through these press the hips back
02:03so you feel a nice little hamstring stretch at the back and try to engage your core going down as
02:08well yes all right we'll do a few more you can spend as much time as you need with each one of
02:17these oh yeah you need to pause the video pause it and then join us back all right one more
02:25all right now we're going to get into the quads a little bit okay so what we're going to do here
02:30is grab that ankle and you want to pull your foot or your heel as close to your glutes as you can
02:35then we're going to pull back get a nice stretch in the quad and then reach forward all right so
02:40we're going to alternate here yes you have trouble with balance you can use the wall just place your
02:46hand on the wall yep pull and then we'll alternate sides
02:54again if you need to spend a little bit more time on some of these feel free to pause the video
02:58yes do a few more reps yep you want to make sure your quads are nice and open especially after
03:04or before a lower body workout yes all right cool that's pretty good now we're going to go into the
03:12inner thighs the adductors we're going to get a nice wide base we're going to hinge so you feel a
03:17nice stretch in the inner thigh okay we're going to stay low pretend you have a barbed wire above your
03:22head we're going to stay low shift to the other side yep okay so if you need to put your hands on
03:28the ground for support that's totally fine too okay so once you feel pretty good in each okay we can get nice
03:35nice and dynamic on each side if you want to get it into the hamstrings a little more you can turn that toe
03:44up just like that and get into the addies the addies all right do a few more reps here all right that's good
03:58cool okay so now we're going to get into the hip flexors and hamstrings a little more all right
04:02so we're going to get into a runner stretch foot up by the palm we're going to push that hip down
04:09all right knee on the ground and reach up okay all right and then we're going to straighten that front
04:16leg and push back with the hips all right so come back down knee on the ground reach up
04:25so we'll alternate here for a few reps okay so when you reach up try to keep your hips forward yes that
04:31way you feel a nice stretch in the hip flexors all right one more here reach up yep and then pushing
04:38back you want to keep that leg straight and really push back into the hamstring all right now we're
04:43going to switch sides the opposite leg forward drop that knee and then reach up
04:50back shift hips forward reach down this is a nice little combo stretch for the lower body
05:03nice little two and one here yes that you can do before any workout but this is a good one that we'd
05:09like to do before our lower body days for sure all right one more down hip forward reach and back
05:20cool all right now we're going to go into a downward dog position all right we're going to shift back
05:26as far as we can try to press through the ground okay we're going to get a nice little active calf
05:31try to press your heels to the ground
05:33and then we'll shift back to that plank squeeze your core and then back yep so here you want to try
05:40to press your chest towards your thighs really help open up in the shoulders as well yes it's a nice
05:47little full body opener exactly getting your core turned on in the plank yep this is good especially if
05:53you're doing any plyo movements this will help open up the calves
05:57hips and get your core nice and activated all right last one here
06:06and then back all right last movement okay we're going to open up the spine a little bit
06:12let's make sure we're good to go we'll attach our forearms together get a nice little rotation boom
06:19just like that help open up the t-spine keep your core nice and engaged
06:24all right then we're going to gradually open those arms get a nice open swing
06:32try to really breathe through this
06:38all right you might feel a crack or pop a couple of them you know should feel pretty good
06:45and that's it you're good to go all right so it's a nice little full body stretch that you
06:51can do as a warm-up to help open up the muscles get some blood flowing before your workout all right
06:56yeah so hopefully you feel good to go attack a workout if you like this stretch please give us
07:01a thumbs up we have other stretches on the channel so if you want more go check that out
07:05you can follow us on instagram for more content at juice in texas actually cherelle and hopefully now
07:10you'll go get in one of our awesome workouts and we will see you guys at the next one
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