Stretching & mobility routines

Free guided routines for warming up, cooling down, and moving better — every move explained. Do them here, or get them as timed sessions in the Prep app.

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Running · 5 min · Dynamic prepPre-Run Warm-Up Routine

A dynamic warm-up to wake up glutes, hips and calves before easy runs or tempo efforts.

5 min Running · 5 min · Static recoveryPost-Run Cool-Down Stretches

A calm lower-body reset for the calves, quads, hips and back after a run.

5 min Gym · 5 minPre-Gym Warm-Up Routine

Full-body activation for lifting sessions.

5 min Cycling · 6 minPre-Cycle Warm-Up Routine

Hip flexor, glute and thoracic prep before riding.

6 min Football · 7 minPre-Football Warm-Up Routine

Explosive prep with ankle, knee and hip stability work.

7 min Hamstrings · 5 minHamstring Stretches for Tight Hamstrings

Progressive posterior-chain lengthening without forcing the stretch.

5 min Hips · 5 minHip Mobility Exercises

Deep hip openers and rotation work for a full 360-degree range.

5 min Back · 5 minLower Back Stretches

Gentle decompression and core activation for a tight lower back.

5 min Upper body · 4 minNeck & Shoulder Stretches

A desk-to-training reset for the upper body.

4 min Posture · 4 minPosture Exercises to Undo Desk Slouch

A quick counter to desk slouch before training.

4 min Lower leg · 5 minCalf & Achilles Stretches

A high-value runner reset for calves, ankles and Achilles loading.

5 min Ankles · 4 minAnkle Mobility Exercises

Dorsiflexion and proprioception work for better ground contact.

4 min Mobility goal · 6 minSquat Mobility Exercises

Ankles, hips and thoracic range for a deeper squat.

6 min T-spine · 5 minThoracic Spine Mobility Exercises

Rotation and extension for the upper back.

5 min Morning · 3 min3-Minute Morning Stretch Routine

A short mobility hit for groggy mornings.

3 min