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Not every warm-up has to be long or complicated. This quick flow is one of my go-to’s before a ride or a workout to loosen tight hips, hamstrings, and spine. Here’s the sequence: 1. Lunge to hamstring stretch (hips hamstrings) 2. Wide forward fold with thoracic rotation (open upper back shoulders) 5. Thread the needle (release through mid-back) 4. Squat to hamstring stretch (hips posterior chain) It’s simple, but it hits the areas riders need most: ✅ Mobility through hips hamstrings ✅ Rotation t
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