Lower-Body Warm-Up

Dynamic mobility and activation for ankles, calves, hips, and glutes.

1. Ankle Circles

   1 sets

   0 reps

   15s rest

2. Calf Stretch With Hands Against Wall

   1 sets

   0 reps

   15s rest

3. Bodyweight Standing Calf Raise

   1 sets

   12 reps

   15s rest

4. Hip Circles Stretch

   1 sets

   0 reps

   15s rest

5. Standing Knee To Chest Stretch

   1 sets

   0 reps

   15s rest

6. World Greatest Stretch

   1 sets

   6 reps

   15s rest

7. Sit Squat

   1 sets

   10 reps

   15s rest

8. Glute Bridge Two Legs on Floor

   1 sets

   8 reps

   15s rest

9. Side-to-Side Leg Swings

   1 sets

   0 reps

   15s rest

10. Standing Quadriceps Stretch

    1 sets

    0 reps

    15s rest

Loosen adductors and hamstrings, open hip flexors, then activate quads/glutes.

1. Side Lunge Stretch

   1 sets

   0 reps

   15s rest

2. Seated Groin Stretch

   1 sets

   0 reps

   15s rest

3. Hamstring Stretch

   1 sets

   0 reps

   15s rest

4. Lying Knee To Chest Stretch

   1 sets

   0 reps

   15s rest

5. Standing Hip Flexor Stretch

   1 sets

   0 reps

   15s rest

6. Bodyweight Reverse Lunge with Overhead Reach

   1 sets

   8 reps

   15s rest

7. Prisoner Squat

   1 sets

   10 reps

   15s rest

8. Standing Hip Abduction (bent knee)

   1 sets

   8 reps

   15s rest

9. Standing Calf Raise Circle

   1 sets

   12 reps

   15s rest

10. Dynamic 90 90 Hip Twist

    1 sets

    0 reps

    15s rest