Pre-Gym Warm-Up Routine

Mobilises every segment of the spine — a simple full-spine wake-up that takes 90 seconds.

Good first thing in the morning or between sets of seated work.

Each section of the spine should move — not just the lower back. Imagine the movement starting at the tailbone and rolling up through to the head.

Match the movement to the breath. Inhale into the cow, exhale into the cat. Slow tempo wins.

If the wrists complain, drop to the forearms or place a folded towel under the heels of the hands.

• Easierdo it seated in a chair with hands on the knees, arching and rounding through a smaller range.
• Harderslow the tempo dramatically, or add side-bends and small spinal rotations between cycles.

Earns its name. Hits hips, groin, hamstrings, t-spine and shoulders in one flowing rep.

A two-minute warm-up for a full body session, or your single non-negotiable mobility piece on a busy day.

Three movements layered: hip flexor stretch on the back leg, adductor opening on the front leg, thoracic rotation through the chest. Hit them in order.

The rotation should come from the upper back. Eyes follow the hand to the ceiling — that pulls the rotation up where it belongs.

Back knee off the floor and back leg long throughout. If your back hip is sagging, the back leg is too bent.

• Easierdrop the back knee down for support and skip the rotation. Just hold the lunge for a breath instead.
• Harderadd a hamstring sweep, straightening the front leg between the hand-down and rotation phases.

Grooves the hip-hinge pattern and wakes up the posterior chain before lifting or running.

It teaches the hips to move without turning every forward bend into a rounded-back stretch.

You should feel length and light work through the hamstrings and glutes.

The back stays long and quiet. If the lower back is doing all the talking, reduce the range.

Think hips back first, chest follows second.

• Easierplace hands on hips and use a smaller hinge.
• Harderslow the lowering phase or hold a light weight at the chest.

Loads the legs through a long range and demands balance — the closest warm-up movement to actual running mechanics.

A proper warm-up before strength work, hill repeats, or hard intervals.

The front knee tracks over the middle of the foot — not collapsing inward, not drifting past the toes.

The back leg is doing more than you think. Squeeze the back glute as you lower and you'll feel the hip flexor open.

Chest stays tall. If you're pitching forward, your step is too short.

• Easiershorten the step and don't lower the back knee all the way. Hold a wall for balance if needed.
• Harderpause at the bottom of each lunge for 2 seconds, or add a torso rotation over the front leg.

Combines hamstring mobility, shoulder stability and core control in one continuous movement.

A good full-body wake-up — especially useful first thing in the morning to get the spine and posterior chain online.

On the walk-out, the abs should be working to keep the hips from sagging. If you feel it only in the shoulders, brace your core more firmly.

On the walk-in, the hamstrings should slowly lengthen. Don't bounce — small steps, controlled.

It should feel slow and deliberate. Speed defeats the purpose.

• Easierbend the knees more on the walk-in and shorten the plank position.
• Harderadd a press-up at the top of each plank, or pause in plank for 5 seconds before walking the feet back in.

The foundational glute exercise — wakes up muscle that desk-sitting puts to sleep.

A good first piece of any warm-up, or the daily minimum for anyone who sits more than they'd like.

The work should be in the glutes — not the hamstrings, not the lower back. If the hamstrings cramp, walk the feet slightly further from the body.

Don't over-arch at the top. Stop when the hips are in line with knees and shoulders — hyperextending puts the load in the lumbar spine.

Feet stay flat and knees track over the toes. If the knees cave inward, slow down and re-set the position.

• Easierreduce range and lift only to a quarter of full height. Place a pillow under the hips.
• Harderpause for 3 seconds at the top, or progress to Single-Leg Glute Bridge.

Trains core stability while the limbs move — the pattern that protects the lower back when running, lifting or carrying loads.

A cornerstone of any runner's strength routine and a daily insurance policy for the lower back.

The work is anti-rotation — the core stops the body from twisting as one arm and one leg leave the floor.

Keep a long line from fingertip to toe. The hand and foot reach away from each other, not up.

If the lower back arches when the leg extends, the leg has gone too high. Lower it until the back stays flat.

• Easierjust extend the leg, or just extend the arm. Build up to the full pattern.
• Harderpause for 2-3 seconds in the extended position, or add a knee-to-elbow draw at the end of each rep.