Mobility & Activation/Performance

Warm-Ups That Actually Work

A good warm-up primes your muscles, joints, and nervous system — not just your heart rate.

Kleos Coaching Team

Coaches & Personal Trainers

The best warm-up is specific, not random.
Five minutes of jogging won’t prepare you for heavy squats — but smart movement will.

Warm-up hierarchy

Raise: Increase body temperature (jump rope, bike, light jog).
Activate: Engage key stabilisers (glutes, core, shoulders).
Mobilise: Target the joints you’ll load most.
Potentiate: Gradually increase load or speed with your main lift.

Example: Lower body day

2 min bike
Glute bridges ×15
World’s Greatest Stretch ×5/side
3 warm-up sets of squats, ramping load

Takeaway: Warm-ups don’t waste time — they buy performance and reduce injury risk.

Sources

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