Our Approach to Programming Warm Ups

In this episode, I discuss our approach to warm ups.

A basic framework for programming warm ups is a helpful starting point. I consider four basic pieces to a warm up:

1. Foam rolling/tissue work
2. Unloaded or lightly loaded stretching and range of motion work
3. Loaded stretching and range of motion work
4. Performing an actual exercise you will be doing in the workout

When performing this, I would cycle through the programmed warm up 3-4 times or for 10 minutes, depending how you structure things.

Here are two practical examples:

Example 1 – For Rack Pulls

1. Foam roll thoracic spine, hamstrings, calves – 20-30″ per area
2. Cat/cow, thoracic spine rotations, straight leg raise drill – 5-10 reps each
3. Banded pull through – 10 reps
4. Rack pull – 2-3 reps (start light, build up each round)

After completing the warm up, go into your working sets

Example 2 – Overhead Press

1. Foam roll thoracic spine, lats, teres major, pecs – 20-30″ per area
2. Cat/cow, thoracic spine rotation, pec stretching, lat stretching, active shoulder flexion – 5-10 reps each
3. Primal pull through or kettlebell halo or reverse bear crawl or wall walk – Choose 1 and do 10 reps
4. Overhead press – 2-3 reps (start light, build up each round)

After completing the warm up, go into your working sets

Additional pages you may find helpful:

• A better way to stretch your pecs
• A better way to stretch your lats