Stretching & mobility routines

A taster of 33 routines from Prep, with every move explained. The app has more than 50, as timed, guided sessions.

Running · 4¼ min · Dynamic prepPre-Run Warm-Up Routine

Get ready to find your stride. A short, active session to prepare your hips, legs and ankles for the demands of running.

4¼ min Running · 4½ min · Static recoveryPost-Run Cool-Down Stretches

Unwind after your run with an unhurried stretch for tired legs. Give yourself a few minutes to ease out of running and into the rest of your day.

4½ min Gym · 3¼ minPre-Gym Warm-Up Routine

Prepare your body for the movement demands of your workout. A broad warm-up focused on mobility, muscle activation and control before lifting.

3¼ min Cycling · 4 minPre-Cycle Warm-Up Routine

Loosen up for time on the bike. Prepare your hips and upper body for a more comfortable riding position as you ease into your session.

4 min Football · 4¾ minPre-Football Warm-Up Routine

Prepare for the changing pace of football. Focus on the mobility, rhythm and control needed for running, turning and moving confidently across the pitch.

4¾ min Hamstrings · 3 minHamstring Stretches for Tight Hamstrings

Work on hamstring flexibility for easier bending and reaching. Take time to explore your range without forcing how far you can go.

3 min Hips · 3¾ minHip Mobility Exercises

Give stiff hips more freedom for everyday movement and training. A focused session to explore comfortable range and move with less restriction.

3¾ min Back · 3½ minLower Back Stretches

A gentle reset for a stiff lower back. Take time to ease tension through your back and hips and move at a more comfortable pace.

3½ min Upper body · 4¼ minNeck & Shoulder Stretches

Ease the neck and shoulder tension that builds up during long stretches of sitting. A short reset to help your upper body feel less restricted. Stay standing beside a wall and doorway.

4¼ min Posture · 3 minPosture Exercises to Undo Desk Slouch

Take a break from the same position and give your upper body room to move. A gentle reset for stiffness after prolonged sitting.

3 min Lower leg · 3¾ minCalf & Achilles Stretches

Give tired lower legs some attention after walking, running or a long day on your feet. Focus on calf flexibility and comfortable ankle movement.

3¾ min Ankles · 3 minAnkle Mobility Exercises

Work on ankle range and foot control for walking, squatting and changing direction. A focused session to make movement feel less restricted.

3 min Mobility goal · 3¼ minSquat Mobility Exercises

Work on the ankle, hip and upper-back mobility used in a deep squat. Build familiarity and comfort in the positions your squat needs.

3¼ min T-spine · 3½ minThoracic Spine Mobility Exercises

Explore upper-back movement for more comfortable turning and reaching. A focused reset when your upper body feels stiff after sitting.

3½ min Morning · 3 min3-Minute Morning Stretch Routine

Shake off morning stiffness and ease into the day. Three gentle minutes to get moving before your usual routine begins.

3 min Running · 4¼ minRace Day Warm-Up

Bring a familiar rhythm to the minutes before your race. Revisit comfortable running movements so your final preparation feels settled and focused.

4¼ min Running · 2 min · Plyometric foundationsPlyometric Warm-Up for Runners

Prepare for the spring and landing demands of running. A short session focused on responsive ankles and controlled landings, for runners comfortable with hopping.

2 min Recovery · 6½ minPost-Race Recovery Stretches

Once you’ve cooled down after a race, take time to unwind. Gentle stretches for the legs and back offer a calm finish after the effort.

6½ min Mobility goal · 5¼ minFront Splits Stretches

Work towards front splits by developing comfortable range through the hips and hamstrings. A focused flexibility session for steady practice over time.

5¼ min Mobility goal · 2¾ minTouch Your Toes Progression

Explore the flexibility and hip control behind a more comfortable toe touch. Build confidence in your reach at a pace that suits your current range.

2¾ min Mobility goal · 3¼ minSide Splits Stretches

Develop the hip and inner-thigh flexibility used in side splits. A focused session for exploring a wider range at your own pace.

3¼ min Full body · 6¾ minFull Body Mobility Routine

A broad reset for days when stiffness isn’t limited to one area. Give your whole body time to loosen up and move more freely.

6¾ min Upper body · 3¼ minOverhead Shoulder Mobility

Explore a more comfortable reach above your head. Focus on shoulder and upper-back mobility for everyday tasks, swimming and overhead training.

3¼ min Energy · 2½ minQuick Energy Boost

Break up a sluggish afternoon with a few minutes of active movement. A quick change of pace to help you feel more awake and ready to continue.

2½ min Desk · 2½ minDesk Stretches

Break up desk time with a short pause for yourself. Ease the stiffness that comes with sitting and return to work feeling less restricted.

2½ min Evening · 3½ minStretches Before Bed

Make space to slow down before bed. A quiet session with an emphasis on breathing, easing tension and settling your attention.

3½ min Evening · 2½ minSleep Wind-Down Stretches

Bring the day to a gentler close. Take a few unhurried minutes to ease physical tension and settle into a calmer evening pace.

2½ min Travel · 5 minTravel Recovery Stretches

Unwind after a long journey and give your body a break from cramped positions. A gentle reset for stiffness after hours of sitting.

5 min Gym · 4 minPost-Gym Cool-Down Stretches

Shift down a gear after lifting. An unhurried stretch for your legs, hips and upper body, with time to settle into a comfortable finish.

4 min Cycling · 4 minPost-Ride Cool-Down Stretches

Unfold after time on the bike. Give tired legs a gentle stretch and shoulders room to move after holding your riding position.

4 min Swimming · 2¾ minPre-Swim Warm-Up

Prepare your shoulders and upper body for the reach and rotation of swimming. A short session to help you feel less restricted before your first lengths.

2¾ min Glutes · 3¼ minGlute Activation Exercises

Get your glutes ready to contribute to your next workout. Focus on activation and hip control before lower-body training.

3¼ min Core · 2¾ minCore Activation Exercises

Get your core ready to support your workout. Focus on steady trunk control and coordination as your arms and legs move.

2¾ min