Routine types

Warm-Up

Light dynamic movements designed to raise temperature and prepare the body for activity or exercise. Browse guided Flexor routines in this type with clear…

24 exercises 10 routines

Exercises for Warm-Up

Routines for Warm-Up

8 min Intermediate

The Glute Primer

A 7-move glute activation burst — bird dog, hip bridges, and bridge leg lift to fire the posterior chain before training.
- +2
10 min Intermediate

Warm-Up: Court Quickness

A 10-move court prep — side lunges, lateral leg swings, and butt kicks for multi-directional lower-body readiness.
- +5
12 min Advanced

Warm-Up: Cycling Mobility

A 12-move cycling prep — hip flexor openers, hamstring scoops, and knee circles for pedaling posture and knee comfort.
- +7
9 min Advanced

Warm-Up: Full-Body Shakeout

A 9-move rhythmic reboot — hip switches, adductor dips, and jumping jacks to raise core temperature and circulation.
- +4
11 min Intermediate

Warm-Up: Hips and Ankles

An 11-move lower-body warm-up — hip circles, lateral lunges, and knee-to-wall for squat depth and ankle dorsiflexion.
- +6
9 min Intermediate

Warm-Up: Lower-Body Activation

A 9-move lower-body power prep — kang squats, chair pose, and controlled butt kicks for glute and quad recruitment.
- +4
10 min Advanced

Warm-Up: Run-Ready Prep

An 11-move run prep — high knees, warrior III, and dynamic quad stretch priming hips, hamstrings, and ankles for impact.
- +6
10 min Beginner

Warm-Up: Shoulder Readiness

An 11-move shoulder prep — wall arms, dynamic chest flys, and overhead reach for rotator cuff and scapular readiness.
- +6
12 min Advanced

Warm-Up: Strength Session Primer

A 13-move full-body lift prep — squats, planks, hip openers, and mountain climbers waking the nervous system before heavy training.
- +8
8 min Beginner

Warm-Up: Upper-Body Activation

An 8-move upper-body prep — neck circles, wall plank, and upward dog before pressing, pulling, or overhead work.
- +3

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