Release
2 minutes
Roll the areas that feel tight: feet, calves, quads, glutes and upper back. Slow passes, about 30 seconds each.
Exercises
- Foot roll with a massage ball
- Calf and quad roll
- Upper-back roll on the peanut ball
Warm-up guide
The 10-minute warm-up
Most athletes know they should warm up. Few have a routine short enough to do every time. This one takes ten minutes, works for almost any sport and needs only a few small tools.
Why warm up?
A good warm-up raises your body temperature, moves your joints through the ranges your sport needs and switches on the muscles you're about to rely on. Done consistently, it helps you start a session moving well instead of using the first twenty minutes to get there.
The routine below follows a simple order — release, mobilize, activate — moving from slow and broad to fast and specific. Adjust the exercises to your sport, but keep the order.
This guide is general fitness information, not medical advice. If you have pain or an injury, check with a qualified professional before training.
Mobilize
4 minutes
Move joints through their full range with control. Dynamic, not static: keep moving through each position.
Exercises
- Strap-assisted leg swings
- World's greatest stretch
- Thoracic rotations
- Hip 90/90 switches
Activate
4 minutes
Switch on the muscles your sport depends on, then raise your heart rate so you start the session already moving well.
Exercises
- Banded lateral walks
- Glute bridges with a band
- Band pull-aparts
- 60 seconds of easy rope
Loop Resistance Band Set
Five color-coded resistance levels for glute, hip and shoulder activation.
$24.00
Get the whole routine in one kit
The Daily Warmup Kit has the bands, strap and massage balls for every phase, plus a printed routine card — at 15% less than buying them separately.
Shop the Daily Warmup Kit