Has your pre-workout warm-up gotten long and haphazard? Do you sit at a desk for hours and hours every day? Do you barely have any open space in your home? If you answered ‘yes’ to any of those questions, we’ve got a video for you!

The Basic Warm-up Flow is a series of movements with roots in strength training, yoga, and athletic performance. This combination of stretches considers every major joint, muscle, and movement pattern without the need for lots of open space or any extra implements. True to its name, this pattern utilizes basic moves that accommodate different levels of mobility and ability. The great minds at OTSFitness also worked on having smooth and logical transitions to make it easy to remember, and cut out excess movements for expediency. It’s short and sweet so you can repeat! This pattern can be done quickly, during a break in your work day to counteract hours of sitting still, or slowly, as static stretching on rest days. Give it a try and let us know what you think!

Note: After the last position (Frog), just walk your hands back towards your feet, stand up again, and you’re back to the beginning.

*The ‘Bretzel 2.0’ was created by Gray Cook, MSPT, OCS, CSCS