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Mobility · 4 min read

10-Minute Warm-Up and Mobility Routine

Prepare your joints and muscles to train harder and feel better, every session.

A good warm-up improves performance and lowers injury risk. Run through this before every session.

The routine

  1. Easy cardio: 3 minutes
  2. Cat-cow: 10 reps
  3. World’s greatest stretch: 5 each side
  4. Glute bridges: 12 reps
  5. Band pull-aparts: 15 reps
  6. Bodyweight squats: 10 reps
  7. Specific light warm-up sets of your first lift

After training

Finish with a few minutes of easy walking and gentle stretching for the muscles you trained.

General fitness education only. Not medical advice.

FAQ

Frequently asked questions

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Is stretching before lifting bad?

Long static stretches right before heavy lifts can reduce performance. Dynamic movement and light sets are better.

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