Mixed
warm up before leg day
Hip opener and prepare quads, hamstrings and glutes to work
- Goal
- Warm-up
- Level
- Beginner
- days/week
- 3
- min/session
- 10
Equipment: banda de resistencia ligera
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Neck mobilityup&down, sides, circles | 3 | 10 | — |
| touching the groundtouch ground, feet or calves to stretch the spine | 1 | 10 | — |
| good morningswarm up spine | 1 | 10 | — |
| bodyweight squats▶ videoeach set with different feet separation: sumo, hip wide, feet together | 3 | 10 | — |
| kicking the air10 reps each side | 1 | 10 | — |
| bodyweight lungesfocus on hip extension and straight spine | 2 | 8 | — |
| One leg hip thrust▶ videouse resistance band if possible with opposite leg and a wall | 2 | 10 | — |
This routine is shared as a personal reference, not professional prescription. Adapt it to your level and consult a professional if in doubt or injured.