Use this ignition sequence any time you need a fast, effective warm-up before deeper split work.
Leg Swings
Duration: 00:30
Swing your leg front to back to warm up your hips and hamstrings before you crush your workout.
Difficulty: Beginner
Benefits:
Groin
Calves
Hips
Hamstrings
Quadriceps
Lower Back
Glutes
Abdomen
Instructions
- Stand with feet hip-width apart and hands on your hips or at your sides.
- Shift weight onto one leg and lift the other slightly off the floor.
- Swing the lifted leg forward and backward in a smooth, controlled motion, then switch legs halfway through.
Tips
- Keep a soft bend in the standing knee for balance.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range gradually.
Adjustments
- Hold onto a wall or chair if you need extra support.
Dynamic Wide Leg Forward Fold
Duration: 00:30
Flow in and out of a wide-leg fold to lengthen hamstrings and decompress your lower back.
Difficulty: Beginner
Benefits:
Calves
Hamstrings
Core
Lower Back
Instructions
- Stand with a wide stance and hands on your hips.
- Hinge forward from your hips, lowering your torso toward the floor while keeping your spine long.
- Rise back up to standing and repeat in a smooth, controlled rhythm.
Tips
- Keep knees soft but active so the legs stay strong.
- Engage your core to protect the lower back.
- Let your neck stay in line with your spine as you fold.
Adjustments
- Limit the depth of the fold if hamstrings feel tight.
- Rest hands on blocks, a chair, or thighs for extra support.
- Add a slight knee bend if you need more space in the hamstrings.
Gate Opener
Duration: 00:30
Swing your hip like you are stepping over a fence to lubricate the joint and fire up glute stabilizers.
Difficulty: Beginner
Benefits:
Groin
Hips
Glutes
Instructions
- Stand beside a wall or chair and place your hand on it for balance.
- Shift weight into the leg closest to the support with a soft bend in the knee.
- Lift the opposite leg as if stepping over a gate, opening the hip outward before placing the foot back down.
- Reverse the motion to close the gate and continue flowing back and forth.
Tips
- Keep the standing leg active and upright to support the movement.
- Let the motion stay smooth and controlled rather than swinging wildly.
- Focus on moving from the hip joint while your torso stays steady.
Adjustments
- Lift the leg lower if opening wide feels challenging today.
Hamstring Scoops
Duration: 00:30
Sweep one leg forward and scoop through a hinge to stretch your hamstrings while warming the core.
Difficulty: Beginner
Benefits:
Calves
Hamstrings
Core
Lower Back
Glutes
Instructions
- Stand tall with hands on your hips.
- Step one foot forward, planting the heel and lifting the toes.
- Hinge at the hips and sweep both hands down toward the front foot as if scooping up the floor.
- Return to standing and repeat before switching legs halfway through.
Tips
- Maintain a long spine instead of rounding your back.
- Brace your core to stay balanced during the hinge.
Adjustments
- Keep the hinge shallow if your hamstrings feel tight.
- Hold a wall or chair for balance support.
- Move slowly to stay in control of the stretch.
Step into your main set with confidence knowing your hips are awake and ready.
