Use this before any gym session, run or match-day warm-up. It raises your temperature, opens up the joints you are about to load, switches on the key muscles and primes you for the work ahead. Move with control and stop any exercise that causes pain.
1. Mobilise (3 minutes)
Exercise
Dose
Cat-cow
8 slow reps
Hip 90/90 switches
8 each side
Walking lunge with rotation
5 each side
Ankle rocks to the wall
10 each side
Thoracic open-books
8 each side
2. Activate (4 minutes)
Exercise
Dose
Glute bridge, pause at the top
2 x 10
Side-lying hip abduction or banded lateral walk
2 x 10 each side
Dead bug
2 x 6 each side
Scapular push-ups
2 x 10
Calf raises, slow lowering
2 x 12
3. Prime (3 minutes)
Exercise
Dose
Bodyweight squat to a box or bench
2 x 6, fast up
Pogo hops, short and quick
2 x 10
Squat jumps or low box jumps, soft landings
2 x 3
Build-up run or high knees
2 x 10 m
Notes
The routine should feel energising, not tiring. Keep every rep crisp.
If you are returning from injury or have a health condition, check with a healthcare professional first.
Follow with your first lighter warm-up sets before you load the bar.