Run through this primer when you have a longer session ahead and want every joint ready to go.
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.
Lateral Leg Swing
Duration: 00:30
Swing your leg side to side to free up your hips and prime them for deeper work.
Difficulty: Beginner
Benefits:
Groin
IT Band
Hips
Instructions
- Stand tall with hands on your hips and shift weight onto one leg.
- Lift the opposite leg slightly off the floor and swing it out to the side, then across your body.
- Continue the smooth swings, then switch legs halfway through.
Tips
- Keep a slight bend in the standing knee to stay stable.
- Let the movement come from the hip while your torso stays steady.
- Start with smaller swings and build range as you warm up.
Adjustments
- Hold onto a wall or chair for extra balance support.
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.
Heel-to-Toe Rocks
Duration: 00:30
Rock from heels to toes to warm up your ankles and build foot strength.
Difficulty: Beginner
Benefits:
Calves
Feet
Shins
Ankles
Instructions
- Stand tall with feet hip-width apart and arms relaxed.
- Shift weight forward onto your toes to lift your heels off the floor.
- Slowly rock back onto your heels, lifting your toes.
- Keep the motion flowing back and forth in a smooth rhythm.
Tips
- Engage your core to stay balanced.
- Move steadily without abrupt shifts.
- Maintain an upright posture throughout.
Adjustments
- Hold a wall or chair for support if you feel unsteady.
- Keep the range smaller if the stretch feels intense.
- Slow down the tempo to stay in control.
Lateral Foot Rocks
Duration: 00:30
Rock side to side across your feet to strengthen ankles and wake up stabilizers.
Difficulty: Beginner
Benefits:
Calves
Feet
Ankles
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Shift weight onto the outer edges of your feet, lifting the inner edges.
- Roll through center and onto the inner edges, lifting the outer edges.
- Continue rocking side to side with smooth control.
Tips
- Engage your core to stay balanced.
- Keep knees soft and avoid jerky movements.
Adjustments
- Hold a wall or chair for support if needed.
- Make the movement smaller if a full range feels intense.
- Try the same action seated if standing is uncomfortable.
Knee Circles
Duration: 00:30
Lubricate your knees with gentle circles that warm the joint before you get moving.
Difficulty: Beginner
Benefits:
Knees
Calves
Feet
Shins
Ankles
Instructions
- Stand with feet hip-width apart and place your hands on your knees.
- Bend your knees slightly and move both knees together in small circles.
- After several repetitions, reverse direction to balance the movement.
Tips
- Keep the motion smooth and controlled to respect the joint.
Adjustments
- Slow down the pace if you need extra control or confidence.
Dynamic Side Bends
Duration: 00:30
Sway side to side with dynamic bends to loosen your obliques and wake up your core.
Difficulty: Beginner
Benefits:
IT Band
Obliques
Shoulders
Core
Abdomen
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Reach one arm overhead while you lean your torso to the opposite side.
- Return to center and flow to the other side, alternating in a smooth rhythm.
Tips
- Engage your core so the lower back stays supported.
- Move with control and focus on lengthening through the side body.
Adjustments
- Keep the bend shallower if flexibility is limited.
- Slow down the pace to stay balanced and precise.
Split Squats
Duration: 00:30
Drop into split squats to build unilateral leg strength and balance while stretching your hip flexors.
Difficulty: Intermediate
Benefits:
Calves
Hamstrings
Quadriceps
Core
Glutes
Instructions
- Stand with one foot forward and the other stepped back into a split stance.
- Bend both knees to lower your hips straight down, keeping the front knee aligned over the ankle and the back knee hovering just above the floor.
- Push through your front heel to return to standing and repeat before switching sides.
Tips
- Engage your core to stay balanced and upright.
- Move with controlled, steady reps for best results.
Adjustments
- Limit the depth if flexibility or strength is still building.
- Hold a chair or wall for support if needed.
- Slow the tempo to dial in your form.
Lateral Lunge
Duration: 00:30
Step into a lateral lunge to strengthen your legs and stretch your inner thighs all in one move.
Difficulty: Beginner
Benefits:
Groin
Hips
Hamstrings
Quadriceps
Glutes
Instructions
- Stand with feet wide and hands together in front of your chest.
- Bend one knee and lower your hips toward that side while the opposite leg stays straight.
- Press through the bent leg to return to center and alternate sides.
Tips
- Keep your chest lifted and back long.
- Move smoothly to stay balanced.
Adjustments
- Lower only partway if the full lunge feels intense.
- Use a chair or wall for balance if you need support.
Runner's Lunge Twist
Duration: 00:30
Step into a runner's lunge and twist open to stretch your hips, chest, and core with athletic power.
Difficulty: Intermediate
Benefits:
Shoulders
Hips
Chest
Core
Instructions
- Start in a plank with hands under shoulders and body in a straight line.
- Step one foot outside the same-side hand to enter a runner's lunge.
- Twist your torso and reach the opposite arm toward the ceiling while keeping hips low.
- Return the hand to the floor, step back to plank, and switch sides.
Tips
- Keep the back leg strong to support the twist.
- Open through your chest as you rotate and move smoothly through each rep.
Adjustments
- Lower the depth of the lunge if flexibility is limited.
- Use yoga blocks under your hands for added support.
Toe Touch Twist
Duration: 00:30
Combine a forward fold and twist to wake up your hamstrings, spine, and core.
Difficulty: Beginner
Benefits:
Spine
Upper Back
Obliques
Shoulders
Hips
Hamstrings
Lower Back
Glutes
Abdomen
Instructions
- Stand with feet wide and arms extended to the sides.
- Hinge forward, rotating your torso to touch one foot with the opposite hand while the other arm reaches up.
- Return to standing and repeat to the other side.
Tips
- Keep your spine long rather than rounding.
- Engage your core and maintain a slight bend in your knees.
Adjustments
- Reach for your shin or knee instead of your foot if needed.
High Knee Twists
Duration: 00:30
Drive your knees high and twist through your torso to wake up your core and hips at the same time.
Difficulty: Beginner
Benefits:
Obliques
Hips
Core
Instructions
- Stand with feet hip-width apart and hands laced behind your head.
- Lift one knee toward your chest while twisting your torso toward that knee.
- Lower back to start and switch sides, flowing in a controlled rhythm.
Tips
- Move with intention rather than rushing for speed.
- Keep your torso tall to stay balanced.
- Let the twist and knee drive happen together for fluid motion.
Adjustments
- Lift your knee lower if you are working on mobility or balance today.
Dynamic Quad Stretch
Duration: 00:30
March through dynamic quad stretches to loosen the front of your thighs while dialing in balance.
Difficulty: Beginner
Benefits:
Hips
Quadriceps
Instructions
- Stand tall with feet hip-width apart.
- Bend one knee, grab the ankle with the same-side hand, and draw the heel toward your glute.
- Release back to standing and repeat, then switch legs halfway through.
Tips
- Keep knees close together to focus the stretch on the quad.
- Engage your core so you stay balanced.
- Move with a smooth, controlled tempo rather than rushing.
Adjustments
- Lightly touch a wall or chair for balance backup.
- Use a smaller range of motion if your quads feel tight.
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.
High Knees
Duration: 00:15
Pump through high knees to spark your heart rate and wake up every muscle from hips to toes.
Difficulty: Beginner
Benefits:
Knees
Calves
Feet
Hips
Hamstrings
Quadriceps
Core
Ankles
Toes
Glutes
Instructions
- Stand tall with feet hip-width apart and elbows bent to ninety degrees, hands hovering in front of you.
- Drive one knee up toward your hands without swinging your arms.
- Quickly alternate legs in a running rhythm, keeping your torso upright and knees high.
Tips
- Land softly on the balls of your feet to protect your joints.
- Maintain a steady cadence and crisp form.
- Relax your shoulders even as your lower body works hard.
Adjustments
- Slow the pace for a lower impact variation.
- Lower your hand targets if your knees need more time to build height.
Butt Kicks
Duration: 00:15
Bounce through light butt kicks to ramp up circulation and prime the legs for action.
Difficulty: Beginner
Benefits:
Knees
Calves
Feet
Hips
Hamstrings
Quadriceps
Core
Ankles
Toes
Glutes
Instructions
- Stand with feet hip-width apart and arms relaxed.
- Bend one knee to tap your heel toward your glute, landing softly on the other foot.
- Switch legs in a steady rhythm, keeping the movement light and springy.
Tips
- Stay on the balls of your feet for a gentle, quiet landing.
- Let the pace build gradually instead of sprinting right away.
- Keep your torso tall and shoulders relaxed.
Adjustments
- Move more slowly to work on balance and control.
- Kick lower if the quads or knees feel tight today.
Strides feel smoother and lighter when you build this primer into your routine.
