Pre-Mo Warm-Up
A 10-minute warm-up sequence designed to prepare your body before heading out on shift. Combines joint maintenance, dynamic stretching, and activation to get your hips, spine, and shoulders moving well.
The Sequence
Activation Exercises (3 min)
| Order | Exercise | Duration |
|---|---|---|
| 1 | Shoulder CARs | 3 circles each direction, each side |
| 2 | Hip CARs | 3 circles each direction, each side |
| 3 | Ankle CARs | 3 circles each direction, each side |
| 4 | Wrist CARs | 3 circles each direction, each hand |
Dynamic Stretches (5 min)
| Order | Exercise | Duration |
|---|---|---|
| 5 | Cat-Cow | 8–10 reps |
| 6 | Thread The Needle | 5 reps per side |
| 7 | Hip Flexor Lunge | 30 sec per side |
| 8 | Leg Swings | 10 per direction, per leg |
Activation (2 min)
| Order | Exercise | Duration |
|---|---|---|
| 9 | Glute Bridges | 10 reps |
| 10 | Bodyweight Squats | 10 reps |
Tip
This routine hits the same body areas you’ll load throughout the day — hips, spine, shoulders, and ankles. Do it consistently and you’ll feel the difference by mid-shift.