Pre-Workout Warm-Up
A 12–15 minute warm-up sequence to prepare for strength training, conditioning, or any high-intensity session. Progresses from joint prep to dynamic mobility to muscle activation.
The Sequence
Joint Prep (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 |
Dynamic Mobility (5 min)
| Order | Exercise | Duration |
|---|---|---|
| 4 | Leg Swings | 10 per direction, per leg |
| 5 | Hip Flexor Lunge | 30 sec per side |
| 6 | Lunge With Spinal Twist | 5 per side |
| 7 | Walking Quad Stretch | 5 per side |
| 8 | Standing Arm Swings | 15 reps |
Activation (4 min)
| Order | Exercise | Duration |
|---|---|---|
| 9 | Glute Bridges | 10 reps |
| 10 | Banded Side Steps | 10 steps each direction |
| 11 | Good Mornings | 10 reps |
| 12 | Bodyweight Squats | 10 reps |
Tip
After this general warm-up, add 1–2 warm-up sets of your first working exercise at lighter weight before jumping to working sets.