9 Pre-Workout Stretches (No Equipment)

How To Do a Calf Raise and Tib Raise

1. Start standing, feet shoulder-width apart. Keep your back straight and core engaged to stand tall.
2. Slowly and with control, lift yourself up onto the balls of your feet. Lift your heels until you feel a stretch along the back of your legs, balancing on your toes.
3. Then, slowly lower your heels to the ground, returning to starting position.
4. Keep your heels on the ground as you slowly lift your toes towards your shins.
5. With control, lower your toes to the ground.

How To Do A Good Morning

1. Start in a standing position, feet shoulder-width apart, core engaged. Place your hands behind your head, squeezing the shoulder blades and engaging the back.
2. With a slight bend in your knees, hinge forward at the hips until your torso is parallel to the ground. Core engaged and spine neutral (back flat). You should feel a stretch in your hamstrings (back of the legs) at the bottom of the movement.
3. Reverse the movement, driving through your heels to stand tall, returning to starting position (torso upright).

How To Do A Shoulder External Rotation

1. Start in a standing position, feet shoulder-width apart, core engaged. Extend your arms straight overhead, palms facing away from your body.
2. Slowly slide your arms down until your elbows are in line with your shoulders, “goal-posting” your arms. Both elbows are bent at 90 degrees.
3. Then, perform a shoulder stretch by rotating your palms forward, pausing when your palms are facing the ground. Your hands are in line with your shoulders.
4. With control, reverse the movement, rotating your hands up (returning to a “goal post” position), then pressing your hands overhead.

How To Do A Bodyweight Squat

1. Start in a standing position, feet shoulder-width apart, core engaged.
2. Lower down into a deep squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer 3 toes.
3. Drive through your heels to stand tall, squeezing your glutes.

How To Do The World’s Greatest Stretch

1. Start in a high plank position; shoulders stacked over wrists, core engaged. Pull your kneecaps up towards your belly, feet hip-width apart.
2. Step your left leg forward, planting it outside of your left hand. Left knee bent, right leg straight.
3. Exhale as you drop your hips slightly toward the ground, deepening the stretch.
4. Rotate through your torso to reach the left arm towards the ceiling, gaze follows fingertips. Keep your hips even and stable. Rotate only as far as you can without straining or causing discomfort.
5. Then drop the left hand back to the mat and inhale, stepping your foot back to center and returning to high plank starting position.
6. Switch sides, this time stepping your right foot forward and planting it outside of your right hand. Rotate through your torso to reach the right arm towards the ceiling, gaze follows fingertips. Hold for a few breaths, relaxing into the stretch.
7. Continue this pattern, alternating sides with each step.

How To Do A Prone Back Fly (Superman Back Fly)

1. Start lying on your stomach, legs long and arms goal-posted at your sides.
2. Lift your head and chest slightly off the mat to engage your back muscles. Legs stay connected to the mat.
3. Hold your head and chest off the ground as you lift your arms off the mat, squeezing your shoulder blades together.
4. Hold at the top for a moment, then lower your hands back to the mat.

Modification: If you’re pregnant or not comfortable lying on your stomach, perform a Bird Dog Exercise (exercise #3 in this workout).

How To Do A Frog Rock

1. Start in a table top position, quadruped on all fours, shoulders stacked over wrists. Spread your knees out wide, knees outside hips.
2. Lower to your forearms, shoulders stacked over your elbows.
3. Exhale as you rock your hips back towards your heels, deepening the stretch.
4. Inhale, rocking forward to stack your shoulders over your elbows, returning to starting position.

How To Do An Internal Hip Rotation

1. Sit on the floor, feet out wide on the floor in front of you, toes pointing out 45 degrees (towards the corners of the room). Place your hands behind you and slightly lean back.
2. Slowly internally rotate your right hip, lowering your right knee to hover above or tap the mat in front of your body. Inhale, bringing your knee back up and return to the starting position.
3. Then repeat on the left hip, lowering the left knee to tap the mat at the midline of your body.

How To Do A Cossack Squat

1. Start in a wide forward fold, feet outside hips, toes pointing forward, fingertips touching the mat.
2. Shift your hips back and to the left. The left leg creates a 90-degree angle, and the right leg is straight. Option to press your left elbow into your left thigh to deepen the stretch.
3. Rotate your right leg open, so your toes point up towards the ceiling. Feel a stretch in your hips (inner thighs). Then bring your toes back to the mat.
4. Shift to the opposite side, crawling your fingers over to the right as you sit back into your right hip. Right leg at a 90-degree angle, left leg straight.
5. Rotate your left leg open, pointing your left toes up towards the ceiling.