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