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Girl Guide

The Trèsfit Girl Guide

Short, searchable warm-ups, mobility drills and cool-downs for every kind of session.

  • woman wearing black sleeveless top walking on dock
    woman doing squat on green field during daytime
    a woman squatting on the ground with her hands clasped

    Warm-up · 6 min

    Lower Body Warm-up

    Best before: Squats, lunges, deadlifts, leg day

    1. woman wearing black sleeveless top walking on dock
      March on the spotBuild heat gently.60s
    2. woman doing squat on green field during daytime
      Leg swingsFront to back, then side to side. Hold something.10 each side
    3. a woman squatting on the ground with her hands clasped
      Bodyweight squatSlow down, quick up.10
    4. Woman performing bridge pose on yoga mat
      Glute bridgeWake up the glutes.12
    5. A woman in black workout clothes performing a lunge on a mat in a park
      Walking lungeShort steps, tall posture.6 each side
  • woman wearing grey racerback top
    Trainer assisting woman with resistance band exercise
    A woman in a black top is leaning on a ledge

    Warm-up · 5 min

    Upper Body Warm-up

    Best before: Push, pull, pressing and rows

    1. woman wearing grey racerback top
      Arm circlesSmall to large.20 each way
    2. Trainer assisting woman with resistance band exercise
      Band pull-apartSqueeze the shoulder blades.15
    3. A woman in a black top is leaning on a ledge
      Scapular push-upArms straight; move the shoulder blades only.10
    4. Woman in yoga pose on mat
      Cat–cowBreath leads the movement.8
  • a woman is doing a yoga pose on a mat
    a woman in a blue sports bra top and leggings doing a yoga pose
    a woman sitting on the floor in a yoga pose

    Mobility · 5 min

    Five-Minute Morning Mobility

    Best before: Any day, especially after sleeping badly

    1. a woman is doing a yoga pose on a mat
      Standing side bendReach up and over.5 each side
    2. a woman in a blue sports bra top and leggings doing a yoga pose
      Hip circlesHands on hips.8 each way
    3. a woman sitting on the floor in a yoga pose
      Thoracic rotationOn all fours, hand behind head.6 each side
    4. a woman squatting on the ground with her hands clasped
      Deep squat holdHold a doorframe if needed.30s
  • a woman in black and orange is doing a yoga pose
    A woman in black athletic wear performing a one-legged king pigeon yoga pose
    A woman in a grey tank top stretching her leg on a mat

    Mobility · 8 min

    Hip Opener

    Best before: Desk days, long drives, before Pilates

    1. a woman in black and orange is doing a yoga pose
      90/90 switchSit tall through the switch.8
    2. A woman in black athletic wear performing a one-legged king pigeon yoga pose
      Pigeon stretchSquare the hips, breathe.45s each side
    3. A woman in a grey tank top stretching her leg on a mat
      Frog stretchKnees wide, rock gently.45s
    4. Woman stretching on floor in a living room
      Couch stretchTuck the pelvis slightly.30s each side
  • woman wearing black sleeveless top walking on dock
    Woman stretching her leg on a yoga mat
    Woman stretching on floor in a living room

    Cool-down · 7 min

    Full-Body Cool-down

    Best before: After any session

    1. woman wearing black sleeveless top walking on dock
      Easy walkLet the heart rate settle.90s
    2. Woman stretching her leg on a yoga mat
      Standing hamstring stretchFlat back, hinge forward.30s each side
    3. Woman stretching on floor in a living room
      Quad stretchKnees together.30s each side
    4. woman in white vest and black bikini with hand on chest
      Chest openerHands behind, lift the chest.30s
    5. a woman doing a yoga pose on a wooden floor
      Child's poseBreathe into your back.60s
  • A woman sitting on the ground with her legs crossed
    a woman sitting on the ground with her foot on a cup
    woman in black tank top and black shorts sitting on floor

    Cool-down · 5 min

    Post-Walk / Run Stretch

    Best before: After walking club or cardio

    1. A woman sitting on the ground with her legs crossed
      Calf stretch on a stepHeel drops slowly.30s each side
    2. a woman sitting on the ground with her foot on a cup
      Hip flexor lungeTuck the tailbone.30s each side
    3. woman in black tank top and black shorts sitting on floor
      Figure-four stretchSeated or lying.30s each side
    4. A woman in a black tank top with her head tilted back
      Shoulder rollRelease the upper body.10

Demo routines for review; to be checked by a qualified coach before launch.