The Perfect Daily Warm Up Flow Routine 

Parents, beginner, fitness buffs, kids, seniors, you get it: EVERYONE!
Every day for our 60 STRONG challenge I’ll be doing this warm up flow. But I wanted to share it publicly so that everyone has the tools to get moving, stay active, and get fit!
No excuses, even if you just get this flow in and a 10 minute walk each day. You don’t NEED more to take some huge steps in the right direction towards health
This entire thing should be a minimum of 5 minutes and a max of around 10, maybe 15 minutes. Allow yourself to PLAY in each position. There are no real set rules.
It’s about getting in touch with your body, connecting, and reading how you feel within all ranges of motion.
Don’t force things. Move around and play with angles. Spend no less than 30 seconds within a base position and spend as much time as you feel you need within it.
Take your shoes off, let yourself feet work!
Don’t overly relax within a position. Be in control of yourself and work on engaging muscles to move rather than using shifting of weight, momentum, and gravity.
Here it is:
1) Casual Squat:
Heels off the floor, feel each of your toes moving around, engaging, finding stability. Shift your weight around snd let yourself hips and lower back open up
2) Squat Play:
Drop your heels down, try to keep yourself torso upright, and shift your weight around opening up your ankles, hips, posterior, and spine even more.
3) Lunge Play:
There are endless things you can do here so play around and find out where you’re right and where you struggle. Spend time in those spots and try to open them up! The more you do this, the more in-tune with yourself you’ll become and you’ll know just what you need each day. Make sure you do both sides!
4) Cossack Play:
Basically a side to side lunging style motion working on opening your lower half, spine, and then a little in your upper body as well. Similarly to the lunge, mess around here and find your tension.
5) Structured Movement:
Now that you’ve opened yourself up a little and got your muscles and joints working, it’s time to activate! Do no less than 10 reps of each movement and max of 30 is totally fine. There’s no reason to overdo things here, it’s just a warm up!
Jumping Jacks: this is just to get a more structured heart rate boost!
Squat: stay smooth, not overly slow or fast. Mess around with different foot positions if you want
Cossack Squats: stay in the heel of the bent leg side. That’s really the only main rule
Push Ups: These can be modified however you want just try to do the largest range of motions you can, keep your elbow below your shoulders, and stay engaged through that midline!
#warmup
#movebetter
#movement
#mobility
#60strong
#moveeveryday
#parenting
#dadlife