So How Should You Warm Up?
- General Preparation Warm Up
- Specific Exercise Warm Up
General Preparation Warm Up
- Mobilise the hip flexors / quads
- Activate the glutes / posterior chain
- Mobilise the shoulders / pecs
- Activate the upper back / rotator cuff
Hip Flexor Mobilisations
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBbFlCIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--f18c6236e38b99c2a33f0a4bc628dc9834e05ae1/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lKYW5CbFp3WTZCa1ZVT2hSeVpYTnBlbVZmZEc5ZmJHbHRhWFJiQjJrQ0FBUnBBZ0FEIiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--83d1d9af0ca17442cd46765868c94f49eae3995b/Picture_2_THE%20COMPLETE%20GUIDE%20TO%20THE%20PERFECT%20WARM%20UP.jpeg)
Glute Activation Drills
Shoulder Mobilisations
Upper Back / Rotator Cuff Drills
Full Body Warm Up Level #1
- Rocking Hip Flexor Stretch x 10 each side
- Bodyweight Glute Bridge x 10-15
- Band Dislocations x15-20
- Band Pull Aparts x10-30 (to each level)
Full Body Warm Up Level #2
- Rocking Couch Stretch x 10 each side
- Bodyweight Single Leg Glute Bridge x 10-15
- Band Dislocations x15-20
- YTW x10
Full Body Warm Up Level #3
- Walking Lunges With Leg Lift x10 each side
- Back Extensions x10-15
- Handcuffs x10
Upper Body Warm Up Level #1
- Band Dislocations x15-20
- Band Pull Apart x10-30
Upper Body Warm Up Level #2
- Band Dislocations x15-20
- YTW x10
Upper Body Warm Up Level #3
- Handcuffs x10
- Any light row or face pull x10-15
Lower Body Warm Up Level #1
- Rocking Hip Flexor Stretch x10 each side
- Bodyweight Glute Bridge x10-15
Lower Body Warm Up Level #2
- Rocking Couch Stretch x10 each side
- Bodyweight Single Leg Glute Bridge x10-15
Lower Body Warm Up Level #3
- Walking Lunges With Leg Lift x10 each side
- Back Extensions x10-15
Specific Exercise Warm Up
What about exercises later in the workout?
Muscle Activations During Warm Ups
What About Traditional Stretching?
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBbDBCIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--b7ae3b64441b68cab8c24f8d0c9f245aad338e39/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lKYW5CbFp3WTZCa1ZVT2hSeVpYTnBlbVZmZEc5ZmJHbHRhWFJiQjJrQ0FBUnBBZ0FEIiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--83d1d9af0ca17442cd46765868c94f49eae3995b/Picture_9_THE%20COMPLETE%20GUIDE%20TO%20THE%20PERFECT%20WARM%20UP.jpeg)
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBbDRCIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--a02cac4fb0d7010f6f4fa7637b072272e1d29ae2/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lKYW5CbFp3WTZCa1ZVT2hSeVpYTnBlbVZmZEc5ZmJHbHRhWFJiQjJrQ0FBUnBBZ0FEIiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--83d1d9af0ca17442cd46765868c94f49eae3995b/Picture_10_THE%20COMPLETE%20GUIDE%20TO%20THE%20PERFECT%20WARM%20UP.jpeg)
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBbUFCIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--610f9c3ce3d8c879bb2c861bc42893dd8721e7c8/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lKYW5CbFp3WTZCa1ZVT2hSeVpYTnBlbVZmZEc5ZmJHbHRhWFJiQjJrQ0FBUnBBZ0FEIiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--83d1d9af0ca17442cd46765868c94f49eae3995b/Picture_11_THE%20COMPLETE%20GUIDE%20TO%20THE%20PERFECT%20WARM%20UP.jpeg)
![](https://pro.rntfitness.co.uk/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBBbDhCIiwiZXhwIjpudWxsLCJwdXIiOiJibG9iX2lkIn19--a9a5e960dca4d285019f1144774bd61318f6418d/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdCem9MWm05eWJXRjBTU0lKYW5CbFp3WTZCa1ZVT2hSeVpYTnBlbVZmZEc5ZmJHbHRhWFJiQjJrQ0FBUnBBZ0FEIiwiZXhwIjpudWxsLCJwdXIiOiJ2YXJpYXRpb24ifX0=--83d1d9af0ca17442cd46765868c94f49eae3995b/Picture_12_THE%20COMPLETE%20GUIDE%20TO%20THE%20PERFECT%20WARM%20UP.jpeg)
What About Foam Rolling During Warming Up?
What About Jogging In Your Warm Up?
- It allows me to split work and training, as opposed to driving there in 2 minutes and not having the mental break between the two.
- It loosens my body up for the training ahead.
Should I Be Doing More Mobility Outside Of My Sessions?
Concluding The Warm Up
- The general warm up needs to be specific and focused on your problematic areas to help improve range of motion and stability where needed
- You need to adequately prepare your body for heavy weights with properly executed warm up sets