WARM-UP & COOL-DOWN

PREP & RECOVER

Dynamic warm-up before training, stretching and foam rolling after

Dynamic Warm-Up

10 exercises · ~8-10 minutes

Jumping Jacks

60 sec

Leg Swings (Front-Back)

15 each leg

Leg Swings (Side-to-Side)

15 each leg

Walking Lunges with Twist

10 each side

Inchworms

8 reps

High Knees

30 sec

Butt Kicks

30 sec

Hip Circles

10 each direction

Arm Circles

15 each direction

Lateral Shuffles

30 sec

🔥 Why Warm Up?

A proper warm-up increases blood flow, activates muscles, and reduces injury risk by up to 50%. Never skip it — especially before heavy lifting or skating.