Warm-Up & Activation
A warm-up isn’t filler — it’s the bridge between rest and performance. This section contains context-specific sequences that prepare your body for what’s coming next, whether that’s a 12-hour shift, a training session, or a sport.
Tip
Where to start: Pick the warm-up that matches your next activity. Heading to the gym? Start with Pre-Workout. About to start a shift? See Pre-Shift.
Three Things to Know
A good warm-up mirrors the demands of the activity ahead. Pre-shift sequences emphasize sustained postures and spine prep. Pre-workout sequences ramp up heart rate and prime the muscles you’re about to load. Don’t warm up generically — warm up for what’s next.
The goal of activation drills is to wake up muscles — not tire them out. Glute bridges before squats should make your glutes fire better, not exhaust them. Keep reps low and intentional.
An effective warm-up doesn’t need to be long. The sequences here are designed for 5–10 minutes. If you’re spending 30 minutes warming up, you’re either doing too much or avoiding the actual work.
In This Section
| Category | What’s Inside |
|---|---|
| 21 — Pre-Shift Warm-Ups | Sequences for before physically demanding work shifts |
| 22 — Pre-Workout Warm-Ups | General and lift-specific warm-up sequences |
| 23 — Sport-Specific Warm-Ups | Warm-ups tailored to hiking, cycling, rucking, and more |
| 24 — Activation Drills | Targeted muscle activation — glutes, core, scapula |