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:

Thoracic Rotations

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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