December 5, 2025
Use these structured warm-ups to raise temperature, mobilize joints, activate key muscles, groove patterns, and ramp intensity so you perform better and reduce injury risk.
Each template follows a five-phase flow: raise, mobilize, activate, pattern, ramp.
Warm-ups are time-efficient: most fit 6–15 minutes with clear progression.
Ramp sets use RPE to transition smoothly to working intensity.
Sport-specific drills sharpen coordination and movement quality.
Modify volume, not sequence, when short on time to maintain readiness.
Templates apply the RAMP model: Raise (blood flow), Mobilize (dynamic range), Activate (prime stabilizers), Pattern (groove movement), Ramp (progress intensity). Durations are optimized for common workouts. RPE cues guide intensity: warm-up builds from RPE 3–4 to 6–7 before first working set. Movements target joints and tissues used in the session. Sports templates add neural speed, change of direction, and ball-specific touches.
A smart warm-up improves power, movement quality, and injury resilience while saving time. The sequences help you enter the first working set ready, reduce wasted sets, and enhance coordination for strength, cardio, and sport sessions.
Raise: 2–3 min brisk walk, bike, or light jog. Mobilize: ankle rocks, hip flexor lunge, adductor rock-backs (30–45 s each). Activate: glute bridge 2x10, band lateral walks 2x10 m. Pattern: bodyweight squats 2x10, dowel hip hinge 2x8. Ramp: 2–3 progressive sets to RPE 6–7 before first working set for squats or deadlifts.
Great for
Raise: 2 min arm erg, jump rope, or fast walk. Mobilize: T-spine extension/rotation, shoulder circles, band dislocates (30–45 s). Activate: scap push-ups 2x10, band face pulls 2x12. Pattern: push-up 2x8, empty-bar bench press or overhead press groove 2x5. Ramp: 2–3 sets building to RPE 6–7 for bench or press.
Great for
Raise: 3–5 min brisk walk or gentle jog. Mobilize: ankle circles and hip openers, 30 s each. Pattern: 3–4 strides at conversational pace for 15–20 s. Ramp: start the run at RPE 2–3 for 5–10 min before settling into usual easy pace.
Great for
Raise: 6–8 min easy jog. Mobilize: ankles, hips, T-spine rotations (30–45 s). Pattern: run drills (A-skips, high knees) 2x20 m. Ramp: 4x20–30 s pickups near 10K pace with equal recovery, then start tempo at controlled RPE 7.
Great for
Raise: 2–3 min light jog, defensive slides. Mobilize: ankles, hips, T-spine (30–45 s). Activate: pogo hops 2x20, glute bridge 2x10. Pattern: layup lines, dribble changes, shuffle to close-out. Ramp: 3x20 m accelerations and 2x2 short bursts with plant-and-go.
Great for
Raise: 3–4 min jog with ball touches. Mobilize: ankles, hips, groin (30–45 s). Activate: single-leg balance reaches 2x6/side, mini-hurdle quick steps. Pattern: passing triangles, cut-and-turn drills. Ramp: 3x30 m accelerations and 2x15 m change-of-direction sprints.
Great for
Raise: 2 min brisk walk. Mobilize: T-spine open books, hip flexor lunge, ankle rocks (30 s each). Activate: scap push-ups 2x10, glute bridges 2x10. Pattern: bodyweight squats and dowel hinge 1x10 each. Ramp: 2 light sets to RPE 5–6 for your first lift.
Great for
Raise: 2–3 min marching in place. Mobilize: world’s greatest stretch, ankle pumps, shoulder circles (30–45 s). Activate: dead bug 2x8, side plank 2x20 s. Pattern: squat-lunge-hinge 1 round. Ramp: start training at RPE 4–5 and build across first set.
Great for
Warm-ups work best as a consistent sequence: raise temperature, expand joint motion, activate stabilizers, rehearse the exact movement, then ramp intensity.
RPE-based ramp sets seamlessly bridge practice reps into working sets and reduce the need for excessive first-set volume.
Sport templates add neural speed: footwork, ball touches, and progressive accelerations improve timing and decision-making before play.
Modify duration by trimming reps or distances, not by skipping phases; readiness depends on completing each phase, even briefly.
Frequently Asked Questions
Most sessions need 6–15 minutes. Strength days trend 8–12 minutes, sprint or Olympic lifts closer to 12–15 minutes. Time-crunched days can compress reps but keep all phases present.
Avoid long static holds before power work; they can reduce acute force output. Use dynamic mobility and activation instead. Save longer static stretching for after training or separate sessions.
Do a fast Raise (2 min), 1–2 Mobilize drills, one Activation move, one Pattern set, and at least one Ramp set to RPE 5–6. You’ll be safer and more prepared than skipping entirely.
Add time to Raise (3–5 extra minutes), emphasize joint-friendly mobility, reduce jump volume, and use more gradual Ramp steps. Keep movements pain-free and prioritize balance and control.
Breathing is steady, joints feel smooth through range, key muscles are engaged, and your final Ramp set at RPE 6–7 feels crisp. First working reps should feel coordinated, not shaky.
Use these warm-up templates to move efficiently from cold to ready, whether you’re lifting, running, or playing sports. Keep the five phases, scale volume to your time and training, and use RPE ramp sets to enter the first working effort primed, confident, and strong.
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Raise: 3 min light cardio. Mobilize: ankles, hips, and T-spine (30–45 s each). Activate: dead bug 2x8, glute bridge 2x10, scap retractions 2x12. Pattern: squat-lunge-hinge circuit (1 round, controlled). Ramp: 3 progressive sets toward RPE 6–7 for the first compound lift.
Great for
Raise: 3 min light cardio. Mobilize: ankles, hips, wrists, shoulders (30–45 s each). Activate: pogo hops 3x15, vertical jumps 3x3. Pattern: empty-bar complex (muscle snatch/clean, high pulls, front squat, press) 2–3 rounds. Ramp: 3–5 short waves building to RPE 6–7 before first working singles.
Great for
Raise: 3 min light cardio. Mobilize: hamstring floss, hip hinge with dowel, ankle dorsiflexion (30–45 s each). Activate: bird-dog 2x8/side, glute bridge 2x10, plank 1x30–45 s. Pattern: empty-bar RDL 2x8, paused hip hinge 2x6. Ramp: 2–3 sets up to RPE 6–7 before first heavy pull.
Great for
Raise: 5–6 min jog. Mobilize: calves, hips, hamstrings dynamic 30–45 s. Pattern: drills (A/B-skips, butt kicks) 2x20 m. Ramp: 4 progressive strides advancing to ~90% effort; first sprint set begins submax (RPE 7–8) to ensure tissue readiness.
Great for
Raise: 5 min easy spin. Mobilize: hip flexor standing stretch and ankle pumps, 30 s each off-bike. Ramp: 3x1 min builds from RPE 4 to 6 with 1 min easy between, then 2x10 s fast spin sprints to prime neuromuscular output.
Great for
Pattern segmentation: 2 min arms-only, 2 min legs-only, 3 min steady rowing. Mobilize: thoracic rotations 30 s. Ramp: 3x20 s firm strokes at RPE 6 with 40 s easy, then start the main set.
Great for
Raise: 2–3 min light jog and footwork. Mobilize: shoulders, wrists, hips (30–45 s). Activate: band external rotation 2x12, pogo hops 2x20. Pattern: shadow swings, split-step plus first step, short rally. Ramp: 6–8 controlled serves or drives, building speed.
Great for
Raise: 5 min jog. Mobilize: calves, hamstrings, hips (30–45 s). Pattern: A/B-skips, high knees, butt kicks 2x20 m each. Activate: 2x3 bounce jumps and 2x3 build bounds. Ramp: 3–4 accelerations from 20–40 m, increasing to ~90% before first full-effort rep.
Great for
Extend Raise by 3–5 min and include gentle joint circles. Use layers and keep moving between drills. Avoid long static stretching pre-power; keep dynamic. Ramp sets increase gradually to protect tissues before hard efforts.
Great for
Raise: 3 min light cardio. Mobilize: hip hinge with dowel, hip flexor, hamstring floss (30–45 s). Activate: bird-dog 2x8/side, glute bridge 2x10, anti-rotation press 2x8/side. Pattern: RDL 2x8 with empty bar. Ramp: 2–3 sets to RPE 6–7 before compounds.
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