Intermediate · 4 min
Snowboard Warm-Up
Move through controlled rotations, lateral lunges and squats before riding.
Total session: 4:34 · Includes preparation and side changes.
Ready when you are
Arm circles
Movement instructions
Stand tall with your arms out at shoulder height. Make small forward circles with both arms. Gradually widen the circles as comfortable, then reverse direction.
Ask a clinician first if you have shoulder injuries or pain. Do not force larger circles.
Total (including preparation): 4:34 · 4:34 remaining
Up next: Arm circles · 0:30
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Arm circles0:30
- Trunk twist0:30
- Knee circles · Both sides1:00
- Lateral lunge · Both sides1:00
- Air squats0:30
- Toe touch twist0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
240 seconds moving + 34 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Snowboard Warm-Up.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
6 timed steps use 6 different movements. Starting positions: Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Arm circles | 30 |
| 2 | Trunk twist | 30 |
| 3 | Knee circles | 60 |
| 4 | Lateral lunge | 60 |
| 5 | Air squats | 30 |
| 6 | Toe touch twist | 30 |
Routine overview
What you’ll move through.
6 timed steps · 4 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0130s
Arm circles
Standing · Focus: shoulders, arms.
- 02
30sTrunk twist
Standing · Focus: core, sides, back.
- 03
60sKnee circles
Standing · Focus: knees, ankles.
- 04
60sLateral lunge
Standing · Focus: thighs, hips, glutes.
- 05
30sAir squats
Standing · Focus: thighs, glutes, core.
- 06
30sToe touch twist
Standing · Focus: hamstrings, back, sides.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 30 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 3 · 60 seconds
Knee circles
- Stand with feet together and knees slightly bent.
- Rest your hands lightly on your knees.
- Make small, slow circles with your knees, then reverse direction.
Keep your feet flat and avoid pressing down with your hands.
For less intensity, use very small circles and hold a stable support.
Step 4 · 60 seconds
Lateral lunge
- Stand with your feet wide apart.
- Shift your hips back and bend one knee, keeping the other leg long.
- Push through the bent leg to return to center.
- Repeat on the other side.
Keep your feet grounded and move at a controlled pace.
For less intensity, make the step smaller and use a stable support for balance.
Step 5 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 30 seconds
Toe touch twist
- Stand with your feet wide apart and knees soft.
- Hinge forward and turn to reach one hand toward the opposite foot.
- Return to standing and repeat on the other side.
Reach only as far as comfortable; touching your toes is optional.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Keep moving
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