“Stay committed to your decisions, but stay flexible in your approach.”
Without the flexibility of mind and body, we break.
Below is a Warm-up and Cool-down that you could
use every day, before and after workouts, or habit stack
with your morning and evening routines.
Dynamic Daily Mobility Warm-up (10 Minutes)
Do this before every workout or run to activate the body and prep the joints.
Child’s Pose
2 x in all 3 directions
2. Arm Circles
10 Forward 10 Backward (small to large)
3. Leg Swings
10 front-to-back each leg, 10 side-to-side each leg
5. Inchworm
Walkout to Cobra Stretch 5 x
4. Deep Squat Hold with Arm Reach
3 Times (hold 15 sec, reach one arm up at a time)
6. Cat-Cow Spinal Rolls
5 times
7. Scapular Pushups
10 times
8. Glute Bridges
10 times
9. Jumping Jacks
30 seconds to elevate heart rate
Daily Static Cool-Down (5–10 Minutes)
Do this after your workout and walk, focusing on slow breathing and holding each stretch 30–60 seconds.
2. Lying Hamstring Stretch
Each Leg
3. Quad Stretch
Each leg lying down
4. Figure Four Glute Stretch
Each leg lying down
5. Lunge Hip Flexor Stretch
Each Side
1. Child’s Pose
One Minute
6. Wall Pec Stretch
Each Side
7. Side-Lying Thoracic Twist
Each Side 5 Reps