Foam Rolling and Massage
Mobility Exercises

Warmup 10


  • 5-15 minutes.
  • 15-30s or 3-5 reps minimum per exercise per side.
  • With legs are bigger muscles we suggest doing 10 reps per leg.
  • Foam Roll
  • Side-Lying Windmills x3-5
  • 90/90 x15-30s
  • Cat Cow x5
  • Six Direction Neck Movement x3
  • Birddog x3-5
  • Quadruped Adductor Stretch with T-Spine Rotation x3-5
  • Down Dog to Push-up x3
  • Alternating Spiderman with T-Spine Rotation x3
  • Open Half-Kneeling 3-Way Knee Drive x3-5
  • Alternating Quad Stretch w/ Reach x3-5
  • Alternating Lateral Lunge x5
  • Single Leg Deadlift x5
  • Side Shuffles x20 each direction
  • Carioca x10 each direction
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