The Most Effective Science-Based Warm Up & Mobility Routine (Full Body)

Hey guys! Posting this from Melbourne, Australia! I was working hard on my presentation for the Ultimate Evidence-Based Fitness Conference these last few weeks but now that that's done, I'm back on my usual upload game again. My next video will be a vlog covering some of the behind the scenes from the conference, my talk and my training here in Australia. See you guys soon!

Yoga with short holds works amazing for me

Awesome, thank you!

Does a tiger warm up before taking down its prey??

Phenomenal video! Thank you for putting a lot of effort into it and sharing it with us. I really appreciate all the great content you create for us. It’s just amazing and I’m quite grateful to you! 💪👍🙏

No way is that warmup 10-15 mins.

Bravo et Merci
🤜🏿✨🤛🏻

Thanks for all your videos Jeff you're helping a lot of people out.
A bit surprised at the lack of back and elbow/wrist warmup in your dynamic stretches.

I've been working out for about a year and never done a warmup. I start with pullups and continue with wall assited handstand pushups, and chinups, etc.

This gave me an intense headache. Is that normal? It lasted 5 minutes or so but it was very painful. BE VERY CAREFUL WITH THIS BREATHWORK. STAY SAFE.

This dude is basically a buff nerd and, as a physical therapist, I love it

That’s full workout session already 😂

The foam roller after 9 months 🤱🤱🤱🤱

What about full body. Would you be doing the whole warm up that you showed for both upper and lower?

I'm 25, and my left knee won't stop cracking so loud, I even feel ashamed, older folks don't have this issue, this happens when I'm not doing anything, on my leg day, both knees crack for some minutes until they are warmed up and both are back smooth, no noise.
But should I apply this warm up exercises while at the office or house?

Slow down with your talking

DO NOT attempt the wall slides if you have a history of dislocating your shoulder, it had been years since I last dislocated it and I’ve packed on a lot of muscle since then but my shoulder popped out the second I tried to raise my arms

Hi Jeff. Can you talk about whether there ( appears to be) is some good morning happening even on your warm up squats?! At .5 speed it becomes clearer to me.

Thank you Jeff

I tried the foam roll warmup in my apartment gym. Now I have a restraining order

Always though that 5-6 one minute rounds on the assault bike at a moderate intensity was a good warmup up. With 30 seconds or so in between peddling

Had to take notes and rewatch this so many times! Have saved it to my notes and excited to try it. :)

I was writing in the comments of the How To Train Like A Minimalist about if anyone had run into science on warm ups but the here's this on the home page. Thanks for doing all the hard work for me!

good stuff man thanks

I’m changing my life tomorrow morning I’ve been a terrible person and I hate myself I need to fill my day with things to do because I’m descending into madness

As a relative beginner I am still at the point where most of your warmups are actual workouts for me. If I did all those warmups I would have a pretty solid workout in. My compound lifts aren't heavy enough to need warm ups. They ARE the warm ups.

I think you should work in a program related to flexibility, most people have injuries cuz of lack of mobilty

Guys, please listen to me, what Jeff said is so important. I had a period of time where I repeatedly strained, pulled and injured my muscle and it brings so much frustration. If taking 10-15 minutes to stretch and warm up before lifting can prevent injury then you should DEFINITELY do it. One thing I learned through the hard way is that the recovery is way more difficult and vital than weightlifting itself. And please, if you are serious about weightlifting, PLEASE consider committing some money to massage. Your body will thank you later!

Objectives
Increase body temperature
Take joints that'll be active through their full range of
motion
Progressively work way up to your working weight

Upper body:
General warm up (5-10 mins cardio)
Dynamic stretching
-arm circles 10-12
-side to side arm swings 10-12
-band pull aparts 12-15
-band or cable external rotations 10-12
-band or cable face pulls 10-12
optional:
-wall slides 8-10
-overhead dumbell side bend
2-3 pyramid sets on dynamic strength
exercises

Lower:
5-10 min light sweat/raise body temp
2-3 min foam rolling or lacrosse ball
5 min dynamic/specific stretching
-leg swings (front/back) 10-12
-leg swings (side/side) 10-12
-step throughs + stretch 10-12
-scorpion stretch
-knee drive rotating squat 10-12
-cossack squats
optional:
-slow eccentric calf raises
1-4 pyramid sets on dynamic strength
exercises

Your mock imitations kill me every time 😂 I appreciate you acting out the things you do

Do the weight include or exclude the weight of the barbell?

Is a warm up necessary if your returning to the gym after a long break and easing back into it?

video has been helpful! initiall did 5 minutes on the cycling machine then supersetting squats and hip thrusts

I came into the comments section before watching this because I was too scared

any cooldown recommended?

I found it I was not sure if u had a video about it

Do you have to these all?

Or just cycle to your gym, is also a good warmup, saves gasoline, money and is good for the environment :D

This is great , has there been a newer video on this or is the is still the standard :)

LEGS PUSH PULL

LEGS 1 (Quad focused)

Pyramid warmup:

- Warm-Up Set 1: 10% 1RM x 10
- Warm-Up Set 2: 30% 1RM x 5
- Warm-Up Set 3: 50% 1RM x4
- Warm-Uo Set 4: 65% 1RM x3
- Warm-Up Set 5: 75% 1RM x 1-2

1. Squats: 3 sets x 4 reps (80% 1RM)

2. Romanian deadlift: 3 sets x 10 reps

3. Single leg press: 3 sets x 15

4. Eccentric-accentuated leg extensions: 3 sets x 10-12 reps
(Move the seat back)

5. Seated hamstring curl: 2 sets x 10-12
(On last set do a drop set of 14 reps; you can also increase the stretch if you bend forward)

6. Standing calf raise: 3 sets x 10-12

7. Weighted Decline crunches: 2 sets x 10-12

8. Long lever planks: 2 x 30 secs
(A plank were your elbows are under your eyes)


PUSH 1 (Chest focused)

1. Bench press: 3 sets x 8
(72.5% of 1RM)

2. Machine shoulder: press 3 sets x 12

3. Dip: 3 sets x 12-15

4. Eccentric-accentuated skull-crusher: 3 x 8-10
(3s controlled lowering phase and not fully locked the weigh on the top)

5. Egyptian lateral raise: 3 sets x 12+MYO
(After 12 reps rest for 5s and do 4 additional reps each set)

6. Cable tricep kickback: 3 sets x 20-30


PULL 1 (Lat focused)

1. Weighted pull-up: 3 x 6

2. Cable row: 3 x 10-12
(Use a close grip attachment and row to stomach)

3. Kneeling cable pullover: 3 sets x 15-20

4. Hammer cheat curls: 3 sets x 8-10

5. Incline dumbell curls: 2 sets of 12-15
(Drive through the pinkies)


LEG 2 (Posterior chain focused–GLUTES AND HAMS)

1. Deadlift: 3 sets x 3 reps (80-85% 1 RM)

2. Hack squat: 3 sets x 10-15
(Or replace with goblin squats)

2. Single-leg hip thrust: 2 sets of 15

3. SUPER SET: Nordic ham curls + prisoner back ext.

4. Single leg press calf raise: 3 sets x 8-10

5. Weighted L-sit hold: 3 sets to failure


PUSH 2 (Deltoid focused)

1. Overhead press: 3 sets x 4 (80% 1RM)
(Tuck glutes in and arch back)

2. Close grip bench press: 3 sets x 10

3. Low to high cable crossovers: 3 sets x 10-12 + drop set on last set

4. Overhead tricep extensions: 3 sets x 10-12

5. Lateral raise 21’s: 3 sets x 7/7/7
(7 reps full range of motion/ 7 mid range/ 7 lower range)

6. Neck flexion: 3 sets 10-12



PULL 2 (Mid back & rear delt focused)

1. Omni grip lat pull down: 3 sets x 10-12
(set 1 one grip/ set 2 close grip/ set 3 chin-up grip)

2. Chest supported row: 3 sets x 10-12
(Machine row; focus on stretching and flexing hard throughout the motion allowing chest to come off the pad in the concentric part)

3. Face pulls: 3 x 15-20
(Pull slightly more up to activate the rear delta more than the traps)

4. (Optional) Incline DB shrug: 3 sets 15-20

5. Reverse peck deck: 2 sets 15 (+10-15)
(After the 2nd set rest for 5-10s and then go back and do until failure)

6. SUPERSET: Pronated + supinated curls 3 sets x 10/10

Is this really a warm up cuz out it looks more like an entire workout

hey love your videos, ive learned alot from you but what about yoga? my wife and I, we do yoga but how does that affect our lifting side????