MTB WARMUP

Everything you need to make your joints feel good

When: Before riding (at home or the trailhead)

Time: 5-7 minutes

Equipment: Yoga mat or kneed pads for cushion.

STEP-BY-STEP “Cheat Sheet”

  1. Hip CARs

    5 reps per side in each direction (20 total).
    Squeeze your belly and butt the whole time.

  2. 90-90 Kinetic Stretch

    5 per side.

    Press your front ankle into the ground.

  3. World’s Greatest Stretch

    5 reps per side.

    Tap it, twist it, pop it.

  4. Segmented Cat-Cow

    5-10 reps.

    Squeeze belly, butt, and hamstrings.

  5. Thoracic Spine Cat-Cow 

    5-10 reps.

    Find muscles along mid + upper back.