Full-Body Warm-Up

Gentle head-to-toe primer with mobility and core activation.

1. Ankle Circles

   1 sets

   0 reps

   15s rest

2. Wrist Circles

   1 sets

   0 reps

   15s rest

3. Hip Circles Stretch

   1 sets

   0 reps

   15s rest

4. Cat Stretch

   1 sets

   8 reps

   15s rest

5. World Greatest Stretch

   1 sets

   6 reps

   15s rest

6. Bird Dog

   1 sets

   8 reps

   15s rest

7. Dead Bug

   1 sets

   8 reps

   15s rest

8. Prisoner Squat

   1 sets

   10 reps

   15s rest

9. Dynamic Chest Stretch

   1 sets

   0 reps

   15s rest

Loosen hips, hamstrings, quads, and ankles; light squatting to groove patterns.

1. Standing Knee To Chest Stretch

   1 sets

   0 reps

   15s rest

2. Standing Quadriceps Stretch

   1 sets

   0 reps

   15s rest

3. Hamstring Stretch

   1 sets

   0 reps

   15s rest

4. Leg Up Hamstring Stretch

   1 sets

   0 reps

   15s rest

5. Seated Groin Stretch

   1 sets

   0 reps

   15s rest

6. Calf Stretch With Hands Against Wall

   1 sets

   0 reps

   15s rest

7. Bodyweight Standing Calf Raise

   1 sets

   12 reps

   15s rest

8. Sit Squat

   1 sets

   10 reps

   15s rest

9. Hip Lift - Low Back Off Floor

   1 sets

   8 reps

   15s rest

Open chest and shoulders, prime upper back and wrists, light core and legs.

1. Chest and Front of Shoulder Stretch

   1 sets

   0 reps

   15s rest

2. Shoulder Stretch Behind the Back

   1 sets

   0 reps

   15s rest

3. Isometric Chest Squeeze

   1 sets

   10 reps

   15s rest

4. Upper Back Stretch

   1 sets

   0 reps

   15s rest

5. Trap and Neck Stretch

   1 sets

   0 reps

   15s rest

6. Wrist Ulnar Deviator And Extensor Stretch

   1 sets

   0 reps

   15s rest

7. Wrist Radial Deviator And Flexor Stretch

   1 sets

   0 reps

   15s rest

8. Push up (on knees)

   1 sets

   8 reps

   15s rest

9. Lateral Side Plank (bent leg)

   1 sets

   0 reps

   15s rest

10. Bodyweight Wall Squat

    1 sets

    0 reps

    15s rest