Start right!
Most injuries don’t happen under heavy weight.
They happen because the body wasn’t prepared.
Here’s the exact warm-up I use before lifting — with the why behind every movement:
6–10 reps per side (slow)
→ Restores mid-back mobility so shoulders and low back don’t compensate during presses, rows, and squats.
Bicycle Kicks
10–16 controlled reps per side
→ Activates deep core and hip flexors without momentum, improving spinal control and bracing.
Bear Plank Hold
20–40 seconds
→ Builds true core tension and shoulder stability before loading the spine.
Bear Plank → Shoulder Taps
8–12 taps per side
→ Trains anti-rotation strength and scapular stability, protecting the shoulders under load.
Ankles to Wrists (Dynamic Fold)
6–10 slow reps
→ Opens calves, hamstrings, and wrists for better squat depth and pain-free pressing.
Fire Hydrants
10–15 reps per side
→ Activates glute medius so knees and low back don’t do the glutes’ job.
Leg Extensions
10–15 reps per side
→ Preps the knees and quads without compressive load, improving joint confidence before leg training.
Pushups (One Hand on Foam Roller)
6–10 reps per side
→ Challenges shoulder stability and core control while exposing left-right imbalances.
Foam Roller Chest Opener (Parallel to Spine)
60–90 seconds
→ Restores thoracic extension and reverses travel posture so shoulders sit where they belong.
This isn’t cardio.
This is how you lift harder, move better, and stay pain-free — especially if you travel or train over 30.
If your warm-up doesn’t look like this, your joints are paying the price.
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