Release
2 minutes
Roll quads, glutes and upper back, about 30 seconds each.
Exercises
- Quad roll
- Glute roll
- Upper-back roll
Warm-up guide
The 10-minute strength training warm-up
Lifting cold means your first working sets are really warm-up sets. This routine gets your hips, shoulders and core ready, so you can train properly from the start.
Same order as our 10-minute warm-up: release, then mobilize, then activate. You move from slow and broad to fast and specific. Do it before every session; it takes 10 minutes.
This guide is general fitness information, not medical advice. If you have pain or an injury, check with a qualified professional before training.
Mobilize
4 minutes
Take hips and shoulders through the positions your lifts will use.
Exercises
- World's greatest stretch
- Hip 90/90 switches
- Strap shoulder pass-throughs
- Bodyweight squats to a pause
Activate
4 minutes
Switch on the glutes and core, then do one light set of your first exercise.
Exercises
- Banded glute bridges
- Banded lateral walks
- Slider mountain climbers
- Slider body saws
Loop Resistance Band Set
Five color-coded resistance levels for glute, hip and shoulder activation.
$24.00
Dual-Sided Core Sliders
Fabric on one side, smooth on the other — works on carpet and hard floors.
$16.00
Get the gear in one kit
The Daily Warmup Kit has the bands, strap and massage balls for this routine, plus a printed routine card, at 15% less than buying them separately.
Shop The Daily Warmup Kit