Why this routine matters
Complete immediately before training. After this routine, perform one or two easier warm-up sets of your first exercise before using normal training loads.
7-minute routine
Pre-Workout Mobility
A dynamic sequence that prepares the ankles, hips, upper back and shoulders for strength training, walking, cycling or sport.
Watch the demonstration
Pre-Workout Mobility video guide
March and Arm Swing
A low-impact marching drill that gradually raises body temperature and introduces coordinated arm movement.
Video source: Physical Therapy Exercise Demonstration · Curated by FitOver40Why you are doing it
Benefits and purpose
Key benefits
- Raises body temperature gradually.
- Prepares the joints used in training.
- Rehearses key movement patterns.
- Helps bridge the gap between daily life and exercise.
Follow the sequence
Your starter routine
March and arm swing
March in place while allowing the arms to swing naturally. Gradually increase the range for 45–60 seconds.
Ankle rocks
Use a wall for balance and move the knee forward over the toes while keeping the heel down. Complete six to eight each side.
Supported squat reach
Hold a support, sit into a comfortable squat and reach one arm upward. Alternate sides without forcing depth.
Hip hinge
Practice eight controlled hinges, keeping the spine long and feeling the hips move backward.
Lunge with rotation
Step into a shallow split stance and rotate the upper back toward the front leg. Keep the pelvis steady.
Shoulder circles and wall slides
Complete slow arm circles, then five controlled wall slides to prepare the shoulders.
Adjust the challenge
Regressions and progressions
Easier option
Reduce the range and use a wall or chair for support.
Progression
Add one or two light rehearsal sets of the first training exercise.
Keep moving
Related mobility guides
Comfort comes first.
These routines are general educational guidance. Stop if a movement causes sharp, worsening, radiating or unexplained pain, and seek appropriate professional advice when needed.
A stronger next chapter
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