10 Minute "Prime The Pump" Warm Up
To crush heavy lifts, your warm-up is your launch pad. It primes your muscles, joints, and mind for maximum performance. Heavy lifting needs good preparation.
Warm-Up Routine
This 10-minute routine targets key areas like hamstrings, glutes, and shoulders for compound lifts:
- Dynamic stretches to loosen hips, shoulders, and knees
- Light cardio to spike heart rate
- Activation drills to fire up your core and prime movers
Why It Matters
A good warm-up can boost strength output by up to 19% and cut injury risk by 50%.
Pro Tips
- Sip water to stay hydrated.
- Visualize your lifts to mentally prepare.
- Keep warm-up intensity at 50-60%—save the beast mode for the bar.
- Take a 30 second break between each warm-up exercise.
- If you’re new or rusty, add 2-3 light sets of your first lift post-warm-up.
Safety Note
Check form, clear your lifting space, and never skip this step, your PRs depend on it!
Safety Disclaimer: Consult a doctor before starting any exercise program. Lift smart, stay safe.
Warm-up Routine
Timer
Jump Rope or High Knees
Time: 2 Minutes, Rest 30 Seconds
Technique: Quick skips or knees up to chest, fast pace.
Time/Reps: 2 Minutes
Focus: Heart rate up, full-body warm.
Dynamic Leg Swings
Time: 2 Minutes, Rest 30 Seconds
Technique: Hold wall, swing one leg front-back, then side-to-side
Time/Reps: 20/leg
Focus: Hip mobility, hamstrings.
Arm Circles + Scapular Push-Ups
Time: 2 Minutes, Rest 30 seconds
Technique: Big forward/back circles, then push-ups with only shoulder blades moving.
Time/Reps: 30 circles + 20 push-ups
Focus: Shoulder prep, chest activation.
Bodyweight Squats
Time: 2 Minutes, Rest 30seconds
Technique: Feet shoulder-width, squat to knees at 90°, slow and controlled.
Time/Reps: 25-30
Focus: Glutes, quads, core stability
Cat-Cow + Bird-Dog
Time: 2 Minutes
Technique: On all fours, arch/spinal flex (10x), then extend opposite arm/leg (5x/side).
Time/Reps: 20 + 10/side
Focus: Spine mobility, core fire-up.