Foam Rolling and Massage
Warmups
Mobility Exercises

Lower Body Focused Warmup 1

Guided Video

Quick Video

Warmup Instructions

  • 10-15 Minutes
  • Roll > Stretch > Move all joints in full range of motion > Raise body temperature
  • 20-30s or 5-10 reps minimum per exercise, per side.
  • With legs being bigger muscles, do 10 reps per leg.

Types of Warmup Exercises

Static (Hold)For increasing flexibility.
Hold a stretch for 20-30 seconds per side, when applicable. If you are less flexible, 60 seconds is ideal if you want to see flexibility improve faster.

Dynamic (Motion) = For joint range-of-motion.
5, 10, or 20 reps or 30 seconds per side, when applicable.

Ballistic (Explosive) = For raising core temperature and amping up the nervous system.
5, 10, or 20 reps or 20-30 seconds per side, when applicable.

>>> = Quick Warmup - Prioritize these exercises if you don't do the full warmup. At the very least, perform weighted exercises with ~50% of your working weight (i.e., if you are squatting 100 lbs, warm up with 50 lbs).

>>> See Full Warmup Lesson

Warmup

Default > Progression > Modification (choose only one)

  1. Figure 4 Stretch > Figure 4 with Lat and QL Stretch
  2. Lying Bent-Knee to Straight-Leg Stretch > Lying Bent-Knee to Straight-Leg Stretch with Massage Ball Pin & Stretch
  3. Lying Straight-Leg Kick
  4. Straight-Leg Sit-Up with Reach
  5. Seated Twist Stretch
  6. Cat Cow > Child’s Pose
  7. Quadruped - Adductor Stretch > Frog Stretch
  8. Heel Sit > Toe Sit
  9. Arm Circles - Tall-Kneeling
  10. Half-Kneeling - Knee Drive, Multidirectional
  11. Spiderman Stretch > Spiderman with T-Spine Rotation
  12. Push-Up > Push-Up - Modified or Hands-Elevated
  13. Single Leg Reach > Hinge with Reach
  14. Lateral Lunge > Cossack Squat > Lateral Squat
  15. Hip Twist

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