This is a ~10 minute complete warm-up using the 4 applications taught in Eleiko's Readiness & Recovery Training course - Foam Rolling, Activation, Mobilisers, Dynamic Mobility. Done properly, you will increase your body's overall circulation and core temperature, on-demand muscle activation, and integrated movement capacity to begin your lower body session.
NOTE: You can/should use foam roll and/or activation and/or mobilisers for the cooldown as well.
