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.

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
Pre-Shift Warm-Ups Sequences for before physically demanding work shifts
Pre-Workout Warm-Ups General and lift-specific warm-up sequences
Sport-Specific Warm-Ups Warm-ups tailored to hiking, cycling, rucking, and more
Activation Drills Targeted muscle activation — glutes, core, scapula