Pre-Cycle Warm-Up Routine

Mobilises the hip joint through its full range — flexion, abduction, extension and adduction in one circle.

A quick, low-cost drill for anyone who sits a lot or runs in straight lines.

The movement should come from the hip joint, not from rocking the whole pelvis. Try to keep the standing hip steady.

Go slow. Most people race through this and turn it into a swing.

The circle gets bigger as the hip warms up. Don't force the range cold.

• Easierhold a wall or chair for support and reduce the circle size to where you can control it.
• Harderlet go of support, close your eyes for a few reps, or slow the tempo down further.

The single best stretch for chronic hip flexor tightness from sitting and running.

Daily, two minutes total, and most desk-bound humans would feel a difference within a week.

The squeeze of the back glute is the whole exercise. Without it, you're just resting in a lunge — with it, the hip flexor lengthens honestly.

The stretch should sit deep in the front of the hip, not in the lower back. If the lower back is talking, you've stopped squeezing the glute.

Don't lunge too far forward. A small shift is enough once the pelvis is tucked.

• Easierpad the back knee with a folded towel. Reduce the forward shift to where you can hold the glute squeeze.
• Harderreach the same-side arm overhead and lean slightly away, or progress to the Couch Stretch.

Earns its name. Hits hips, groin, hamstrings, t-spine and shoulders in one flowing rep.

A two-minute warm-up for a full body session, or your single non-negotiable mobility piece on a busy day.

Three movements layered: hip flexor stretch on the back leg, adductor opening on the front leg, thoracic rotation through the chest. Hit them in order.

The rotation should come from the upper back. Eyes follow the hand to the ceiling — that pulls the rotation up where it belongs.

Back knee off the floor and back leg long throughout. If your back hip is sagging, the back leg is too bent.

• Easierdrop the back knee down for support and skip the rotation. Just hold the lunge for a breath instead.
• Harderadd a hamstring sweep, straightening the front leg between the hand-down and rotation phases.

Rotates the spine and lengthens the hip flexor on the moving side — a useful drill for runners and anyone with desk-stiff hips.

A few reps per side opens the front of the body more than expected.

This is a rotation, not just a stretch. The hip and lower back should rotate while the chest stays pinned down.

The shoulders are anchors. If the opposite shoulder lifts off the floor, you've over-rotated.

Move slowly. This is one where speed turns it into a back-tweak waiting to happen.

• Easierreduce the range so the foot only crosses halfway. Lift the chest slightly if needed to allow the rotation.
• Harderpause at the end range for a few breaths, or hold the foot if you can reach it.

The foundational glute exercise — wakes up muscle that desk-sitting puts to sleep.

A good first piece of any warm-up, or the daily minimum for anyone who sits more than they'd like.

The work should be in the glutes — not the hamstrings, not the lower back. If the hamstrings cramp, walk the feet slightly further from the body.

Don't over-arch at the top. Stop when the hips are in line with knees and shoulders — hyperextending puts the load in the lumbar spine.

Feet stay flat and knees track over the toes. If the knees cave inward, slow down and re-set the position.

• Easierreduce range and lift only to a quarter of full height. Place a pillow under the hips.
• Harderpause for 3 seconds at the top, or progress to Single-Leg Glute Bridge.

Mobilises the upper back rotation and opens the back of the shoulder — two ranges that disappear under desk work.

Quick, low-intensity and useful any time of day.

The stretch sits between the shoulder blades and across the back of the shoulder — both should feel it.

Hips stay high. If they sink toward the heels, you've turned this into a child's pose with extras and lost the thoracic rotation.

Breathe into the upper back. Each exhale, see if the shoulder will settle a little closer to the floor.

• Easierplace a folded blanket or pillow under the shoulder and cheek for support. Shorten the reach.
• Harderreach the top arm up toward the ceiling, then thread it through, adding active rotation on each rep.

Wakes up the smallest stabilisers of the ankle joint — the bits that quietly carry every step you take.

Good first thing in the morning, or any time before a run after a long sit.

Move slowly and try to find the edges of the circle — most people make tiny lazy circles. The point is to find the corners.

The foot should move, not the whole shin. Keep the lower leg quiet.

If the ankle clicks or crackles, that's normal as long as it doesn't hurt.

• Easierdo them seated and reduce circle size.
• Harderdo them standing on one leg as a balance challenge, or draw the alphabet with the toes instead.