Pre-Mo Warm-Up
A quick warm-up sequence to prepare your body before heading out on shift.
Pre-Workout Warm-Up
A general-purpose warm-up sequence before strength training or conditioning work.
Neck Rotations
Active neck rotations for cervical mobility and tension relief.
Cat-Cow & Spinal Rolls
Cat-cow combined with spinal rolls for full-spine segmental mobility and dynamic warm-up.
Standing Arm Swings
Dynamic standing arm swings for upper back warm-up and thoracic mobility.
Hip Flexor Lunge
A dynamic lunge stretch targeting the hip flexors for improved hip extension and posture.
Thread The Needle
Thread the needle stretch for thoracic rotation and upper back mobility.
Seated Thoracic Rotation
Seated thoracic rotation drill for upper and lower back mobility during desk work.
Lying Leg-Over Twist
Supine leg-over twist for thoracic and lumbar rotation and post-workout recovery.
Knee-to-Chest
A dynamic stretch pulling the knee to the chest to warm up the glutes and hamstrings.
Walking Quad Stretch
A dynamic walking drill that stretches the quadriceps and hip flexors with each step.
Calf Raises with Hold
Calf raises with an isometric hold at the top to build ankle strength and calf endurance.