Pre-Lift Warm Up

Before you dive into heavy lifts, it’s crucial to get your body properly primed. This dynamic warm-up routine is designed to boost mobility, increase blood flow, and activate key muscle groups—so you feel stronger, more stable, and ready to move well under load.

This routine focuses on mobility, dynamic stretching, and activation, not deep static stretching (which is better post-workout).

1. General Warm-Up (3–5 minutes)

Start with light cardio to raise body temperature and heart rate:

  • Jump rope – 1 min
  • High knees – 30 sec
  • Butt kicks – 30 sec
  • Arm circles (forward/backward) – 30 sec each

2. Dynamic Stretching & Mobility (5–7 minutes)

Lower Body Focus

  • Leg swings (front to back & side to side) – 10 reps each leg
  • Hip circles – 10 reps each direction
  • Walking lunges with torso twist – 6 reps per leg
  • World’s Greatest Stretch – 2–3 per side
    • From standing, reach down and walk your hands out until you're in a push-up position.
    • Step your right foot to the outside of your right hand.
    • Place your left hand on the ground and twist your torso, reaching your right arm up towards the ceiling.
    • Bring your right foot back to the starting position and repeat on the other side.
  • Glute bridges – 15 reps

Upper Body Focus

  • Arm circles and crossovers – 10 reps each
  • Inchworms to push-up – 5 reps
    • From standing, reach down and walk your hands out to a high plank position.
    • Do a push up.
    • Walk your hands back to a standing position. 
  • Scapular push-ups – 10 reps
    • Begin in a high plank position.
    • Without bending your elbows, slowly squeeze your shoulder blades together, lowering your chest slightly. Hold for a moment at the bottom.
    • Slowly push through your hands to retract and spread your shoulder blades apart while rounding your upper back slightly. Hold for a moment, then return to the starting position and repeat.
  • Band pull-apart or face pulls – 15 reps
    • Attach a resistance band to a stable anchor point at chest height.
    • Stand facing the anchor point and take a few steps back to create tension on the band.
    • Begin the movement by pulling the band towards your face. Focus on leading with your elbows, which should be high and flared out. Your hands should come to about eye level or just above your forehead.
    • As you pull the band closer, squeeze your shoulder blades together to engage your upper back muscles.
    • Slowly control the bank back to the starting position and repeat.
  • PVC pass-throughs – 10 reps
    • Stand with your feet shoulder-width apart.
    • Hold a PVC pipe or other lightweight bar (roughly 6 feet long) with both hands in front of you, keeping your palms facing down.
    • Keeping your arms straight, smoothly lift the pipe overhead and behind you. Your arms should move in a wide arc.
    • Bring the pipe as far behind you as your flexibility allows, then smoothly return to your starting position.

3. Activation (3–5 minutes)

These movements prepare your nervous system for heavier loads:

  • Bodyweight squats – 15–20 reps
  • Banded glute walks (lateral steps) – 10 each side.
    • Place a resistance band around your legs, positioning it just above your knees (for easier difficulty) or around your ankles (for more resistance).
    • Stand with your feet hip-width apart and bend your knees slightly to engage your glutes while keeping your chest upright.
    • Step to the right with your right foot while maintaining tension on the band. Allow your left foot to follow (but do not let them come together fully).
    • Take 10 steps in one direction, then switch and repeat in the opposite direction.
  • High Plank with shoulder taps – 30 sec
  • Dead hangs – 15–30 sec
  • Banded rows – 10–15 reps
    • Secure a resistance band to a stable anchor point at about waist height.
    • Stand facing the anchor point, feet shoulder-width apart and hold the band handles with an overhand grip (palms facing down) and arms extended in front of you.
    • Engage your core and pull the resistance band towards your torso by bending your elbows and squeezing your shoulder blades together.
    • Slowly control the band back to the starting position and repeat. 

Tips:

  • Avoid long static stretches before your lift - they can reduce strength output.
  • Focus on control, range of motion, and getting your joints moving well.
  • The more intense the lift (e.g. squats, deadlifts), the more important proper warm-up becomes.

Warming up the right way sets the tone for a safer, more effective training session. Stick with this routine consistently, and you’ll feel the difference in both how you move and how you lift.

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