Movements

Adductor SmashThe adductor smash uses a foam roller on the inner thigh.Soft-tissue release Arm CirclesArm circles warm up the shoulders in under a minute.Dynamic warm-up Around the BodyAround the body takes a PVC pipe in a full circle around you to mobilize the shoulders.Dynamic warm-up Banded Couch StretchThe banded couch stretch uses a band around your back foot in a lunge to stretch the quads and hip flexors.Stretch Banded Hamstring StretchThe banded hamstring stretch lies on your back with a band around one foot.Stretch Banded Hip DistractionBanded hip distraction loops a band at the hip in a lunge to open the hip.Stretch Banded Trap StretchThe banded trap stretch stands on resistance bands looped over the shoulders to ease the upper traps.Stretch Bear SquatThe bear squat drops the knees toward the floor from downward dog to work the shoulders and hips.Strength hold Butt KicksButt kicks are a jogging drill that brings each heel toward your glutes.Dynamic warm-up Butterfly PoseButterfly pose presses the soles of the feet together while seated to open the inner thighs.Stretch Calf SmashThe calf smash uses a foam roller on the lower leg.Soft-tissue release Cat-CowCat-cow alternates rounding and arching your spine on hands and knees.Dynamic warm-up Child's PoseChild's pose sits the hips back toward the heels to rest the back and hips.Restorative hold CobraCobra lifts your chest from the floor with the hips down to gently extend the spine.Stretch Cossack SquatsCossack squats shift side to side in a wide stance to stretch the inner thigh and train hip mobility.Dynamic warm-up Couch StretchThe couch stretch puts your back shin up a wall to stretch the hip flexors and quads.Stretch Double Flat Needle PoseDouble flat needle pose threads both arms under you from tabletop to stretch the upper back and shoulders.Stretch Downward DogDownward dog lifts the hips high to stretch the calves, hamstrings and shoulders.Stretch Elbow PlankThe elbow plank is a forearm hold that builds core endurance.Strength hold Extended TriangleExtended triangle is a standing yoga pose that stretches the hips, groin and side body.Stretch Fire HydrantThe fire hydrant lifts a bent leg out to the side from all fours to work the outer glutes.Strength hold Foot Trigger PointFoot trigger point work rolls a ball along the arch and toward the toes.Soft-tissue release Forward FoldThe standing forward fold hinges at the hips to stretch the hamstrings and back.Stretch Glute SmashThe glute smash rolls the glutes and piriformis area on a foam roller.Soft-tissue release Hamstring Bar StretchThe hamstring bar stretch uses a racked barbell to put pressure on the hamstrings.Soft-tissue release Hamstring SmashThe hamstring smash uses a foam roller on the back of the thigh.Soft-tissue release Happy BabyHappy baby holds the outer edges of the feet with knees wide to relax the hips and lower back.Stretch Heel KicksHeel kicks warm up the hamstrings and stretch the quads as you bring each heel to your glutes.Dynamic warm-up High KneesHigh knees raise your heart rate and warm up the hip flexors.Dynamic warm-up Hollow BodyThe hollow body hold presses the lower back into the floor while arms and legs hover.Strength hold IT Band SmashThe IT band smash rolls the outer thigh on a foam roller.Soft-tissue release Jumping JacksJumping jacks are a simple full-body warm-up.Dynamic warm-up KaraokeKaraoke (carioca) is a lateral running drill that warms up the hips and trains footwork.Dynamic warm-up Knee to Opposite ShoulderKnee to opposite shoulder is a lying stretch for the piriformis and outer hip.Stretch Lat SmashThe lat smash rolls the side of your back on a foam roller to free up overhead reach.Soft-tissue release Leg Swings (Front to Back)Front-to-back leg swings warm up the hamstrings and hip flexors before running or lifting.Dynamic warm-up Leg Swings (Lateral)Lateral leg swings open the inner and outer hips before training.Dynamic warm-up Legs Up the WallLegs up the wall rests your legs on a wall to relax the hips and lower back.Restorative hold LizardThe lizard is a deep lunge with the front foot outside the hand to open the hips and groin.Stretch Low DragonLow dragon is a deep lunge on the forearms that stretches the hip flexors and groin.Stretch Lying Quad StretchThe lying quad stretch pulls your heel toward your glute while lying face down.Stretch Lying Wall Squat StretchThe lying wall squat stretch holds a squat shape on your back with your feet on a wall.Stretch Neck RollsNeck rolls move the head through slow half and full circles to ease neck stiffness.Dynamic warm-up Neck StretchThis neck stretch draws one hand over the opposite ear to ease the side of the neck.Stretch Pass ThroughPass throughs take a PVC pipe from your hips, over your head and behind you to open the shoulders.Dynamic warm-up Pec StretchThe pec stretch holds a pole behind you and turns the chest away to stretch the pecs.Stretch Pigeon PosePigeon pose folds one shin in front of you to stretch the outer hip and glute.Stretch PlankThe high plank is a straight-arm hold that trains the core and shoulders.Strength hold Posterior PrimerThe posterior primer moves from a deep squat to a hamstring fold to wake up the back of the legs.Dynamic warm-up Quad SmashThe quad smash rolls the front of the thigh on a foam roller.Soft-tissue release Reach Through Shoulder StretchThe reach through shoulder stretch threads one arm under from all fours to stretch the shoulders and upper back.Stretch Reverse CouchThe reverse couch stretch bands the back leg to a post and drops into a lunge to stretch the hip flexors.Stretch Reverse PigeonReverse pigeon is a lying figure-4 stretch for the glutes and piriformis.Stretch Runner's LungeThe runner's lunge stretches the front of the back hip and the front leg's hamstring.Stretch Seated Pigeon PoseSeated pigeon crosses an ankle over the opposite knee while seated to stretch the glutes.Stretch Shoulder RollsShoulder rolls shrug and circle the shoulders to loosen the neck and upper back.Dynamic warm-up SphinxSphinx is a gentle forearm backbend lying on your stomach.Stretch Squat TherapySquat therapy is a slow wall-facing air squat that teaches an upright torso.Strength hold Standing IT Band StretchThe standing IT band stretch is a crossed-leg forward fold for the hamstrings and outer thigh.Stretch Standing Piriformis StretchThe standing piriformis stretch rests one ankle on the opposite thigh and sits back.Stretch Sumo SquatThe sumo squat hold sits into a wide, toes-out squat to open the hips and groin.Stretch T-Spine SmashThe T-spine smash rolls the mid and upper back on a foam roller.Soft-tissue release Table Top BridgeThe table top bridge (reverse tabletop) lifts your hips face-up to open the chest and hips.Strength hold Thread the NeedleThread the needle slides one arm under your body from all fours to rotate the upper back.Stretch Three Point TwistThe three point twist lifts one leg from downward dog and bends it across your body.Stretch Tricep StretchThe tricep stretch uses a PVC pipe or towel behind your back to stretch the triceps.Stretch Twisted LizardThe twisted lizard adds an upward arm reach to a deep lunge to open the hips and mid-back.Stretch Upward DogUpward dog presses the chest up with straight arms to stretch the chest and abdomen.Stretch Weighted T-SpineThe weighted T-spine adds an overhead reach or light weight to a foam roller backbend.Stretch Wrist Complex StretchThe wrist complex stretch loads the wrists on all fours with hands flipped.Stretch