10-Minute Dynamic Stretching + Mobility Workout | SplitStrong 35 DAY 9 🔥

Hi, I'm Lindsey Baumgren, and this is your 10 minute good morning flow. 10 minutes of just flowing through some stretches to get your body moving and get some energy for the day. Okay, we're gonna jump right into our 10 minutes together. Flowing from move to move. So follow along. Let's stretch it out. Go ahead. Start with your feet stacked directly underneath your hips. Take a big inhale. Reach up nice and tall. Right wrist grabs left wrist up and over side body stretch to the right. Nice. Bring it back to center. Come up to the tiptoes for me. Slowly roll back to the heels. Same thing. Other side. Up and over side body stretch to the left. Back to center. Big reach to the tiptoes. Slow roll back. Let's do that one more time. Up and over to the right. Nice. Back to center. Roll up to the tiptoes and roll it back down. Up and over to the left, creating length through that side body. Back to center, up to the tiptoes. Take it down. From here, you're gonna give me a forward fold, letting everything fall down towards the ground. Right. Taking a big inhale, big exhale. From here, we're gonna lift halfway. So walk your fingertips away from you. Inhale, lift up halfway. Hold flat. Back exhale, collapse. Let it all hang heavy. Bend at the knees. Roll up one vertebrae at a time. Roll all the way up to the top. Give me a baby back bend. Open through the chest, shoulders. Reach back up and fold it up again. Forward fold. Big inhale. Lift up halfway. Exhale. This time, you're gonna plant your hands the mat and you are going to step back to a high plank. Holding here. Nice work. Holding here. Shoulder stacked over wrist. Starting to fire up that core. Pushing back through the heels. Pulling up on the kneecaps. Nice. From here, step your right foot outside your right hand. Give me a nice, gentle, easy twist. Opening up your hips for the morning. Yes. Roll out that wrist. Nice. Set it down. Step back to high plank. Same thing. Other side. Left foot outside. Left hand. Nice easy twist, opening up the H in the glutes. Roll out that wrist. Nice. That should feel really good. Set it down. Step back. Find a high plank. Push up and back down. Dog. Go ahead. Paddle out your heels. Pressing the chest towards the thighs. Big inhale, big exhale. Go ahead. Shift your weight forward slowly. Lower all the way down. Chest to the ground. Planting your hands right by your. Right by your chest. You're gonna push up away from the mat. Shoulders go down and back. Finding a nice cobra stretch. Opening up through that front side of the body. No need to overextend or arch. Just you can twist side to side. Opening it up here. Lower. All the way back down. Nice. From here, you're going to tuck your toes under, but you're going to push up and back. Opening the knees to child's pose. Hold it here. Take a nice big inhale, big exhale. I'm going to turn to the side so you can see me. You're going to hold this child's pose position so hips are pushed back, big toes to touch. Big inhale. Exhale. Sink into the hips a little bit further. Now we're going to go into a launcher position. So you're going to launch forward. Find a high plank, sit it back. Child's pose. Keep those toes tucked under. Launch forward, high plan. Sit it back. Child's pose. Creating some energy in your day. Right here. Launch forward. Find that high plank and open the hips. Set it back. Give me two more just like it. Yes, you can. Launch forward, high plank. Sit it back. Child's pose. Create length from fingertips to tailbone. One more. Launch forward. Find that high plank. One more. Sit back. Find that child's pose. Awesome job. From here, you're gonna bring it up and find that high plank. Nice. This time, you're gonna step your right foot through. Finding a nice low lunge. Fingertips gently frame that front foot. You're going to extend. Extend through that front leg and then drop down. Extend through that front leg. Drop that back knee to the mat. Nice. Couple hamstring openers right here. This should feel really good. Drop it down. Big push. Extend. Take one more right here. Drop down. Last one right here. Big extension. Nice. From here, you're going to walk that back foot up. So it's staggered. Finding a pyramid pose. Keeping your headlights or your hips square in front of you. Finding nice length through that front hamstring. Awesome job. From here, come square together. Bend at the knees. Roll up one vertebrae. Time. Big inhale. Reach up. Give me that baby back. Bend at the top. Exhale forward. Fold. Let it all hang heavy. Inhale. Lift up halfway. Exhale. Plant the hands to the ground. Step or float back. Find that nice hot plank. Shift your weight forward slowly. Lower down into a chaturanga. This time, maybe you take it to up. Dog versus cobra. So your quads hover off the mat. Shoulders down and back. Tuck the toes under. Push up and back down. Dog. Awesome work, you guys. Nice work. From here, shift forward. Find that high plank. This time, step the other leg through. Find that low lunge. Frame that front Foot extend through that front hamstring. Drop the back knee to the mat. Find that nice low lunge and extension. Opening up through the hamstrings. Warming up that low back and the hamstrings. This should feel so good. Creating length from the toes all the way up to the hips. Push those hips high to the sky. Nice. Tap that back knee. Push up. Give me one more just like it. Awesome job. Tap down, extend high. Hold here. Step that back foot in. Find that staggered stance, that pyramid pose. Squaring those hips straight in front of you. Finding length through that front hamstring. Let your neck just fall down towards that front knee. Awesome job. Step the feet up to meet each other. Bend at the knees. Roll up one vertebrae at a time. Big inhale. Give me that baby back bend at the top. Exhale forward. Fold. Inhale. Lift halfway. Exhale. Hands. Go to the mat. Step or float back. Find that high plank. Shift the weight forward, lower down. Chaturanga option up, dog option. Cobra quads off or on the mat. Up to you. Tuck the toes under. Push the hips up and back. Nice work. Go ahead. Just pedal out the heels here. From here, soft and bend the soft bend in the knees. Take a big inhale up onto the tiptoes. Exhale, Drop them down to the ground. One more time. Big inhale up onto the tiptoes. Exhale, Drop them to the ground. Nice calf stretch here. Nice Drop down into a quadruped position. You can come on all fours and then actually you're going to come up to just your knees. From here you're going to bring right leg up, finding a nice 90 degree bend. We're going to take that right leg and open it. Okay. Open it as far as you're able to. We're going to get into the hips. Take the hand, back of the hand. It's going to slide down. So slide down and up. You're just tick, tocking, tick, tocking down and up in to open the hips. One of my favorite ways to open the hips right here. Pushing that elbow gently into that knee or inner thigh if you're capable. Opening up through the hips. Lengthening through this side body right here. Nice. Awesome job. Looks really good. And give me two more just like it right here. Slide that back hand down. Come up, give me one more just like it. Slide it down. Come up from here. You're actually going to send this right leg out long. Okay. Toes are going to face me. You're going to plant your hands on the ground and you're just going to sit the hips back, rock forward, rock back and forward. This nice little gentle rock again, opening up through the inner thighs, through the hips. This should feel really good. Creating mobility in the body so you're ready to move today, all the activities you're going to walk through life with. Nice. Give me two more just like it. Sit the hips back. Push forward. One more just like it. Sit the hips back, push up. Nice. Come to that kneeling position again. This time, left foot comes up. You're going to open that left leg as far as you're able to. Back of the hand is going to slide down, tick. Tocking down and up, creating length through the side body. Fingertips go straight up. Overhead gaze follows the fingertips. Back of the hand pushes into that left leg. And maybe your elbow can create a little bit of friction against your knee or inner thigh. Opening up those hips just a little bit further, right. Open up those hips back to center. Nice work. Take it down. Open up those hips, back to center. Two more just like it. Down and up. Awesome job. One more right here. Down and up. From here, you're gonna send this leg out. Long toes face me. Those hip rocks again. Sit back and forward. Sit back and forward. Nice. Again, opening up the hips and inner thighs. You feel so good. Awesome job. Right here. Two more. Sit back, rock forward. One more. Sit back, rock forward. From here, you're gonna find that quadruped position, shoulders stacked over ribs, hips over knees. This time, hips are gonna stay high. As you walk, your hands away from you, thumbs go up towards the ceiling. Go ahead, just breathe into this puppy dog stretch right here, creating length through the lats, the back right here. Keep those hips nice and high. Just stretch it out. If you even had a foam roller, you could place your hands on that, it would create a little bit more extension and length. So if you spend your days sitting at a desk or hunched over a baby, this is one of my favorite, favorite stretches right here. Big inhale, exhale. Get a little bit longer fingertips to take tailbone. One more. Just like a big inhale. Big exhale. Create a little bit more length. Awesome job. Come back right here to tabletop position. Tuck the toes under hips. Go up and back. Finding a down dog. Go ahead, pedal it out. One more time. Nice. From here, gonna walk your hands back to meet your feet. You're gonna bend the elbow or bend the knees. Slowly roll up one vertebrae at a time. When you get to the top, give me two big shoulder rolls. Up, back and down. Nice. Up, back and down. Awesome job. From here, go ahead, just pull those Heels towards the glutes. We're going to create a little bit of energy, a little bit of momentum to finish off. You're going to go into your day really strong. Feeling good, right? Pull those heels towards those glutes. Just open it up. Opening up the front side of the body right here. You got it? Give me eight, seven, six. You got it. Five, four, three, two. Let's pivot, twist, pivot, twist, pivot, twist. Nice. Engage that core right here. Finishing strong, creating some momentum as we go into that day. You got it. Keep that core nice and tight. You have 5, 4, 3, 2, 1. Nice work. Come back to center. Take your right arm out. Left arm follows. Push to me. Open up through the back. Open, open, open. And now we're gonna reverse that. Right arm back. Left arm follows. Can you take your fingertips, interlace them and pull them away from your tailbone? Opening up the chest. This should feel so, so good. If you feel good, go ahead, give me a forward fold. Knuckles fall down towards the ground. Just let it all hang heavy. Should feel so good. Opening up that front side of the body. Release the hands down to the ground right here. Grab opposite elbows or biceps. Just swaying side to side in that rag doll pose. Bend at the knees. Roll up one vertebrae. Time. Neck and shoulders last. Rise to the shoulder. Rolls up, back and down. Up, back and down. Go ahead. Just roll that neck side to side. Nice. Now take it all the way up and around. All the way up and around. Other side. Couple neck rolls. Awesome job, you guys. Way to get your day started. That is 10 minutes of mobility to get you moving. You can do this before a warm up. You can do it to just start your day. Thank you so much for joining me. I hope you feel energized and ready to take on your day. And if you want to tackle another workout, you can find more of my workouts linked below on this page. I look forward to seeing you back again really soon. Have a great day.