Rehashing the Dynamic Warm up - Part 9 Scorpions (Face Down)

Rehashing the Dynamic Warm up Part 8: Scorpions (Face down)

The objective of the face up scorpion or leg over is to loosen up the hip flexor, quadriceps, and abdominals as well as the spine and shoulders.

Procedure: 

  1. Start on your stomach with your arms out to the side palms down
  2. Lift up your right leg and swing it across your body towards your opposite hand
  3. Keep your shoulders on the ground and bend your right knee to lift it off the ground as high as possible
  4. Bring your leg back to its starting position and repeat on the other side.

Coaching Tips:                                                                                                                            

  • Be sure to squeeze the glute of the leg you are moving.
  • Keep your shoulders down on the floor.
  • Start with a smaller range of motion and work into a bigger arch as your legs and torso loosen up.
  • Keep your head and neck relaxed, you may turn to watch your foot if you choose.

 

Check out this 1 minute video for more help!

 



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