10 Minute Full Body Pre-Workout Stretch/Warm-Up Routine

what's up guys welcome back to another video on juice and twist welcome back so in today's video we're taking you guys through a full body warm-up all right so you can use this warm-up before any of our videos or any workout that you're preparing to do yep so we're gonna guide you through this warm-up but for any reason you need to slow the stretch down you simply pause the video and then we can move forward okay all right so let's get right into it we're going to start off with a runner stretch okay so to

get into this position you can start off in a high plank bring that left leg up yep keep that back leg as straight as you can you want to kind of press that hip to the ground yep and this is the active stretch so you really want to cycle between these two maybe two to three times exactly to really focus on pressing deep in your hips yeah okay so we'll do about three reps each side and every time you should try to get a little bit deeper into the stretch exactly so don't forget to breathe

through these as well oh yeah okay good so each time you switch legs you might find that you are opened up a little bit further than the last time so keep trying to breathe through press down a little more each time yep all right we'll go one more each side here oh this is the last one excuse me for this side yes all right should be nice and loose and gently pop out of that okay all right cool so the next stretch we're going to do an active hamstring stretch so what you want to do

is kind of get into a squat position you want to tuck your hands underneath your feet or your shoes and we're going to actively try to extend up uh extend through our knees okay so every time try to really extend your legs while maintaining that tuck under your shoes yep and if you can't fully straighten the leg just get as much as you can and each time try to get a little bit straighter if this is really opening up in the hamstrings you might even feel your hips opening up a little too yes we recommend

about six to ten reps here and if you need more again do a lot more all right let's do one more extend and we're good okay all right so now we've gotten into the hips we got into the hamstrings a little so let's get into our quads all right so what we're going to do here grab that back either ankle or foot depending on your flexibility all right and then we're going to pull back that quad and you can use that opposite arm to reach out yep and then we'll switch sides every time okay so

each time you want to try to pull your heel to your butt and you want to get good extension out if you need something to balance on your chair or something to balance on okay you want to try to get that heel as close to your glute as you can okay let's go last one here big reach you want to stretch your quads for leg days you know especially heavy leg days yep this is a good stretch to do all right cool so that does it for the lower body stretches now we're going to some

upper body stretches to open up the shoulders chest and all that good stuff okay so we'll do big arm circles okay back you want to do as many reps as you need to to get loose but i tend to do five four five backwards yep so really getting some big open circles here squeezing the shoulder blades yep you want to reach your hands as far away from your body as you can okay all right so now we're going to get into some arm swings okay so we're going to start open and then as you swing

in you can grab that arm pulled across to get into your shoulders a little more then you'll open back up and then pull it in the other side exactly so you want a big open swing try to open up the chest yep and a big pull across your body try to open up the shoulders good for days when you're working chest your shoulders you want to make sure you have a nice open posture before you start that all right cool the last stretch we're going to do is something we tend to neglect um is our

forearms and our biceps okay so we really want to lengthen these out as we do some upper body movements okay so first we're gonna put our get into a tabletop position or have our hands flat okay we'll turn them to where our fingers are facing us and then we'll reach and extend back okay so this will help lengthen up the inside of our forearms and even through our biceps so you want to reach trying to sit back on your heels or as close as you can yep and also don't put too much pressure into your

wrist just a light light tension to your wrist as you shift back yep okay so you want to do about four to five reps back and forth here and then what we'll do we'll shake it out inside out for a few reps now we'll go top of the hand down again not too much pressure on it extend those elbows as best you can and then shift back yep so like you said we really neglect these muscles so you might feel the first time you do this it's super tight yeah but as you keep working on

it it'll loosen up a little bit for you exactly so these are good before upper body day this will help your grip strength um you know if you type all day this will help you yeah open up your wrists and forearms okay so you should feel the stretch through the top of the forearm there okay shake it inside out a few times all right okay so now we're gonna go into some t-spine rotations okay we're getting to the spine a little bit we're gonna go back to that tabletop position all right and then we're going

to open up look across at the hand open as wide as you can try to keep those hips down yep we're going to alternate sides here exactly so as you open up try to put a lot of pressure into the ground on that down arm pushing away yep that'll help you get more rotation you might feel a cracker pop probably feels pretty good you want to make sure your t-spine is nice and open this will prevent any sort of back pain that you might experience throughout your workout all right well okay okay now we're going

to stay in that table top position for one more exercise all right and we're going to go into a cat cow so this one we're working a little more lower and lumbar spine as we work our way up to the top of the spine so we're going to press our belly button through the ground lifting up our lower back or sorry pressing down your lower back and then lifting up your neck look up at the sky exhale and then as you exhale press your back up towards the sky so really suck in your belly button

and press your palms through the ground that'll help you get more attention yep okay so you want to do about three to five of these before you start your workout and as you go into these think of slowly curling the spine through each vertebrae one at a time okay we'll go one more and pull okay all right all right last little t-spine exercise we're gonna do is a plank to a down dog okay so we're gonna activate the core a little bit we'll get into a plank position really squeeze your glute squeeze your core okay

we'll shift back pressing through the ground okay this will help open up your shoulders as well yes and your back and then we'll shift back to that plank position so really squeeze activate your core in the plank position and then press away from your body okay again about three to five reps however much you need okay let's go one more and then return back to that plank all right guys okay cool all right so again that was a full body warm up that you can do pretty much before any workout getting your body ready for

movement but like we said if you're getting ready to do just a lower body workout and you want to focus more on the lower body exercises we just did feel free to focus on those pause the video hold those a little bit longer exactly so this is a good stretch to do before your workout so if you want to go check some of our other workouts out we have hit workouts body weight strength workout units this will pair well with that also if you want some more lower body intensive stretches we have that on the

channel as well exactly thank you guys for joining us and go get a workout here you'll get a workout in follow us on instagram for more content at toyota texas all right guys we'll see you in the next video you