🐺 Pre-Training Activation – Wolves FC Style (Vítor Pereira) (Patreon)

🚴‍♂️ 1. Stationary Bike (5–8 min)

Start with light to moderate cycling to gradually raise body temperature and boost peripheral circulation.
This prepares the cardiovascular system and warms up key muscle groups with zero joint impact.

🌀 2. Foam Rolling (6–8 min)

Target key football muscle chains: calves, hamstrings, quads, glutes, and lower back.
Releases muscle tension, improves tissue quality, and “wakes up” the neuromuscular system.

🤸‍♂️ 3. Mobility Drills (8–10 min)

Use a sequence focusing on ankles, hips, thoracic spine, and neck — e.g., lunges with rotation, hip openers, cat-cow, and glute bridges.
This enhances joint range of motion and reactivates functional movement patterns ahead of training.

🎯 Goal

To create a smooth and effective transition from rest to high-intensity work by priming the body for performance, increasing motor control, and reducing injury risk.