Regular movement is essential for helping your body feel its best. This 10-minute routine combines active movements,where you challenge your joints through deeper ranges of motion, and static stretches, which help your nervous system and muscles become comfortable in specific positions.
Whether you use this as a morning wake-up, a pre-workout warm-up, or a post-workout cool-down, aim to spend roughly 30 seconds on each movement or side.
Want to take your training up a notch?
Use promo code SAVE10 to get 10% any program right now. https://citizenathletics.com
Learn more about our training at the bottom.
1. The Foundation: Hips, Spine, and Ankles
- Kneeling Rock Back: Start on your hands and knees with feet pointing away. Rock your hips back toward your heels to move the pelvis, hips, and knees into deeper ranges while stretching the front of the shins.
- Thread the Needle with Thoracic Twist: Reach one hand under and across your body, letting your shoulder drop toward the ground. Then, reach that same hand toward the roof, rotating your back to stretch the chest and spine.
- Child’s Pose with Lateral Bend: From a deep kneeling position, drop your chest to the floor and walk your hands to one side. This static stretch targets the lateral side of your trunk.
2. Rotational and Hip Mobility
- Butterfly Stretch with a Twist: Sit with the soles of your feet together and knees out. Reach one hand to the opposite leg while placing your other hand behind your head, reaching the elbow back to add a spinal twist and chest stretch.
- 90/90 Shin Box with Reach: Sit with one leg bent in front (external rotation) and one behind (internal rotation). Slide your back arm forward past your front knee, then reach it as far back as possible to mobilize the hips and pelvis.
- Downward Dog Transitions: From a quadruped position with toes tucked, drive your hips up and extend your knees while dropping your chest to stretch the calves, hamstrings, and shoulders.
3. Lower Body and Adductor Focus
- Elevated Hip Stretch with Bend: Place your rear foot on a chair or couch with your knee on the ground. Reach the opposite arm overhead and bend your trunk slightly to stretch the front of the thigh and hip flexors.
- Half-Kneeling Adductor Rock: Take one leg out to the side in an abducted position. Rock your hips back and forth to actively stretch the groin. Moving your foot closer in can also challenge your ankle mobility.
- Groiner Stretch: From a push-up position, take a large step forward so your foot is next to your hand. Keep the back knee extended and chest up to emphasize deep hip flexion and separation.
4. Dynamic Squat Integration
- Squat to Stand: Bend over and reach for your toes, then drop your hips into a deep squat with your chest up and knees out. Alternate between the deep squat and shooting your hips back up for a hamstring stretch.
- Cossack Squat: Take a very wide stance and squat to one side while keeping the other leg straight with toes pointed up. Transition slowly from side to side to challenge the groin and hip joints.
- Deep Squat Hold: Finish by holding a deep, upright squat for 30 seconds. You can add small rocks side-to-side or rotations to make this an active, end-range position.
Optimize Your Daily Movement
This routine targets nearly every joint and muscle in the body to improve overall function. For a more comprehensive plan tailored to your athletic goals, explore our specialized programs:
- Built for Athletics: Specifically designed to build the strength, power, and movement efficiency required for high-level athleticism and sport.
- Sustainable Strength: Our flagship program for busy people who want to move and perform like athletes on a realistic schedule.
Follow the Full Routine
To ensure you’re getting the most out of every movement, watch the complete 10-minute follow-along video here.