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Started By
Message
Share your warmup routine
Posted on 4/12/25 at 7:43 am
Posted on 4/12/25 at 7:43 am
I rarely work out in the mornings anymore because it seems like every time I tweak something it's from a morning workout. I have a busy day planned today so I tried to workout first thing in the morning and sure enough something popped behind my scapula during close grip Incline bench and now I feel like I have a crick in my neck.
My routine this morning:
1x5 lizard licks with rotation
1x5 deep air squats
1x10 unweighted good mornings
1x5 bird dogs
2x10 ATG split squats
3x5 glute bridges
1x5 90/90 stretches
1x10 band pull aparts horizontal
1x10 band pull aparts vertical
1x10 band dislocates
1x10 band press
1x15 band rows
1x5 lying trunk rotations
Various static stretches for back, hip flexors, and ankles
Warm up sets of compound lifts prior to working sets
Obviously this isn't good enough so don't copy it
My routine this morning:
1x5 lizard licks with rotation
1x5 deep air squats
1x10 unweighted good mornings
1x5 bird dogs
2x10 ATG split squats
3x5 glute bridges
1x5 90/90 stretches
1x10 band pull aparts horizontal
1x10 band pull aparts vertical
1x10 band dislocates
1x10 band press
1x15 band rows
1x5 lying trunk rotations
Various static stretches for back, hip flexors, and ankles
Warm up sets of compound lifts prior to working sets
Obviously this isn't good enough so don't copy it
17
Posted on 4/12/25 at 7:50 am to Yeti_Chaser
Consider adding some of the following:
Inch Worms
Up-Dog/Down Dog
Shoulder Taps with opposite hand (in plank position)
Jumping Jacks (these are actually really good to stretch everything)
Inch Worms
Up-Dog/Down Dog
Shoulder Taps with opposite hand (in plank position)
Jumping Jacks (these are actually really good to stretch everything)
Posted on 4/12/25 at 8:21 am to Yeti_Chaser
5 min on incline treadmill with a few Ys Ts and Ws to warm up my shoulders
Posted on 4/12/25 at 2:13 pm to Yeti_Chaser
It differs based on how much time I have and what activity I’m gearing up for.
I played pickup basketball this morning and haven’t been playing as much lately at 45 years old. So I did hot tub 10 minutes, cold plunge 2 minutes, gradual 10 minute ramp up of dynamic warm up with light stretching mixed in.
Then another 10 minutes of shooting and more explosive movements right before playing.
My body takes longer to warm up these days but honestly feels 20ish if taking time with warmup like today.
I played pickup basketball this morning and haven’t been playing as much lately at 45 years old. So I did hot tub 10 minutes, cold plunge 2 minutes, gradual 10 minute ramp up of dynamic warm up with light stretching mixed in.
Then another 10 minutes of shooting and more explosive movements right before playing.
My body takes longer to warm up these days but honestly feels 20ish if taking time with warmup like today.
Posted on 4/12/25 at 2:19 pm to Yeti_Chaser
I stopped doing a super intensive warm up years ago. Now, I just get on the assault bike for about 3 mins and loosen up. Then slowly work my way into my working sets.
Most of my workouts these days have sprints and plyos prior to lifting, so I’ll do some light hamstring activation prior to that. All that gets my HR up before touching a weight.
Most of my workouts these days have sprints and plyos prior to lifting, so I’ll do some light hamstring activation prior to that. All that gets my HR up before touching a weight.
Posted on 4/12/25 at 2:35 pm to Yeti_Chaser
For running I just treat the first 1.5-2 miles as a general warmup. Slow pace, stretch the legs a bit.
Posted on 4/12/25 at 5:21 pm to Yeti_Chaser
I do way too much, but it works.
5min easy Assault Bike
15 Sled Drags (forward, backward)
ATG Zero Program Lower
-Calf raises
-TiB raises
-Patrick Steps
-Split Squats
-BSS
-Nordic Curls
-Elephant Walks
Upper
Arm Swings
Nerve Slides
Band Pullaparts
Band Shoulder Dislos
Hanging Scap Retracts
Pushups
Ring Rows
Inchworms
Core
Deadbugs
5min easy Assault Bike
15 Sled Drags (forward, backward)
ATG Zero Program Lower
-Calf raises
-TiB raises
-Patrick Steps
-Split Squats
-BSS
-Nordic Curls
-Elephant Walks
Upper
Arm Swings
Nerve Slides
Band Pullaparts
Band Shoulder Dislos
Hanging Scap Retracts
Pushups
Ring Rows
Inchworms
Core
Deadbugs
Posted on 4/12/25 at 5:55 pm to Yeti_Chaser
29 years of training and have never done a single warmup session.
Posted on 4/12/25 at 7:09 pm to Yeti_Chaser
How long does this take? Curious.
I do stretches for the whole body - like 10m
Treadmill or elliptical for 10.
And stretch after- about 5m
Just normal stretches though.
Workout is like 30-40m.
I usually go between 530 -7am
I do stretches for the whole body - like 10m
Treadmill or elliptical for 10.
And stretch after- about 5m
Just normal stretches though.
Workout is like 30-40m.
I usually go between 530 -7am
Posted on 4/12/25 at 9:03 pm to ronricks
quote:
29 years of training and have never done a single warmup session.
I take a dump and stretch for 5 minutes. It works.
Posted on 4/12/25 at 10:52 pm to calcotron
One of my buddies played Online at lsu and nfl and he hates stretches and warmups. He swears they are pointless
Posted on 4/13/25 at 6:32 am to Yeti_Chaser
Once I turned 40 I started about 30 seconds of external rotations before chest day. That’s it
Posted on 4/13/25 at 2:56 pm to Yeti_Chaser
Squat: set of 25 with just the bar
Set of 12 with 135
Same for bench.
Set of 12 with 135
Same for bench.
Posted on 4/13/25 at 7:55 pm to Yeti_Chaser
I flap/spin my arms for 20 seconds then do a few air squats and good mornings
Posted on 4/13/25 at 8:04 pm to Yeti_Chaser
It’s way too much volume for a warm up if you’re crunched for time.
Wouldn’t hurt to do something like this after waking up and before bed however
Wouldn’t hurt to do something like this after waking up and before bed however
Posted on 4/13/25 at 8:29 pm to Yeti_Chaser
5 sled drags to get heart rate up
Lower body days - lateral band walks, BW squats and KB swings
Upper Body days - a bunch of rotator cuff and other shoulder stuff with bands.
Lower body days - lateral band walks, BW squats and KB swings
Upper Body days - a bunch of rotator cuff and other shoulder stuff with bands.
Posted on 4/14/25 at 7:40 am to Yeti_Chaser
i do
25 broomstick shoulder dislocates
25 band pull aprts
25 band Y to T
10 yard bear crawl
10 yard reverse bear crawl
10 yard sideways bear crawl both ways(20 yards total)
10 yard duck walk
10 yard crab walk
now i only do this when working out at home. If i work out at gym at work, i simply do the first part and no crawls, do some hangs. I only do upper body at work gym.
25 broomstick shoulder dislocates
25 band pull aprts
25 band Y to T
10 yard bear crawl
10 yard reverse bear crawl
10 yard sideways bear crawl both ways(20 yards total)
10 yard duck walk
10 yard crab walk
now i only do this when working out at home. If i work out at gym at work, i simply do the first part and no crawls, do some hangs. I only do upper body at work gym.
Posted on 4/14/25 at 10:08 am to Yeti_Chaser
Howling wolf, shoulder stretches, coffee and get it on. 
Posted on 4/14/25 at 10:20 am to Tiger Ryno
I could see that being the case for O Line in your 20s. It’s not like they have to sprint or perform exercises that can be harder on body at older ages.
Posted on 4/14/25 at 12:52 pm to LUS Tiger in FL
quote:
How long does this take?
Honestly it probably only takes 15 minutes. When you write it out like that it seems like I'm doing a ton of shite but in reality it's all just 1 set of each movement and you don't really need to rest in between so it goes really fast. I don't typically do all that. I only did it because I was working out at 6 AM and know that I'm more likely to hurt myself in the mornings.
Normally I just do the ATG split squats, band work, and warmup sets on compound lifts
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