Warmup & Foam Roll

This page was created to provide all the perFIcT Fitness users with a full-body warm-up and foam rolling routine. Feel free to add these to your everyday workout or to add them to your perFIcT program!

Warm-up

5 minutes jogging or biking

10 meters of:

-Running toes in

-Running toes out

-Ankle Flips

-Grave Diggers

-Knees to Chest

-External Rotational Sit

-Lunge with Overhead Reach

-Lunge With Elbows To Ground

25 meters of:

-High knees

-Butt kickers

-Slow Acceleration Sprints (x2)

Foam Rolling

Try to Foam Roll Each Section for 20 seconds

-Calves

-Shins

-Adductors

-It Band (Abductors)

-Glutes

-Hamstrings

-Lats

-Upper Back