Warm ups have been moved and are now in your app. If you do not see them with your workout for the day, you need to contact Kaie and let her know so she can get those to you. 

Thanks Warriors! 

    Here are some core warm-ups we frequently use for lower body days. **Videos available for each of these through the app**

Option 1: 
-Straight leg sit up
-Glute bridge 
-Glute bridge march
-Glute bridge rockers
-Glute bridge abductions
-High plank leg lift to knee tuck
-High plank toe taps
-Superman flutter kicks
-Reverse fly
-Side plank hip dip

Option 2: 
-Straight leg sit up
-Russian twist
-High boat toe taps
-Deadbug V2
-Glute bridge to abductions 
-Glute bridge two way swing
-Low plank pikes (Hip tilts)
-Downdog knee tucks
-Side plank crunch and reach
-Superman hold
​-W taps

      Here are core warm-ups we frequently use for upper body days. Your structure never changes, we always use a TABATA. 10 minutes :40W and :20R




Option 1: 
-Full sit up
-Russian twist
-High plank hold
-High plank shoulder taps
-Side plank over unders
-Hollow hold
-Superman hold
-Reverse snow angel
-Reverse fly
-W taps

Option 2: 
-Full sit up with twist
-High boat to low boat
-High boat hold
-Deadbug V1
​-Side plank hip dip
-Superman Flutter kicks
-Reverse Snow angel
-Hollow hold rockers
-Around the world plank
-Low plank sea-saw 

**Videos for each coming soon!**