Mobility
Movement Prep
Movement Prep is a six-minute dynamic warm-up you run immediately before you train, not a session in its own right.
- Days a week
- 4
- A session
- 6 min
- Sessions in it
- 5
- Split
- Dynamic Movement Preparation (Pre-Training)
How it runs
Four prep blocks — lower body, upper body, full body and a low-impact version — plus a fifth that is a cool-down for afterwards.
What you actually train
5 sessions, in order. Every movement links to how to do it.
Lower-Body Prep
6 movements
Circuit — straight through, then rest
- Ankle Circles1 minute
- Leg Swings1 minute
- Knee-to-Wall Ankle Mobilisation40 seconds
- World's Greatest Stretch1 minute 30 seconds
- Hip CARs1 minute 20 seconds
- Deep Squat Hold45 seconds
Upper-Body Prep
6 movements
Circuit — straight through, then rest
- Arm Circles1 minute
- Wall Slides1 minute
- Shoulder CARs1 minute 20 seconds
- Thoracic Spine Rotation (Open Book Stretch)1 minute
- Quadruped Wrist Rocks45 seconds
- Doorway Chest Stretch40 seconds
Full-Body Prep
7 movements
Circuit — straight through, then rest
- Ankle Circles40 seconds
- Arm Circles45 seconds
- Leg Swings1 minute
- Cat-Cow Stretch45 seconds
- Spiderman Lunge with Rotation1 minute
- Inchworm Stretch1 minute
- Deep Squat Hold45 seconds
Low-Impact Prep
7 movements
Circuit — straight through, then rest
- Ankle Circles1 minute
- Arm Circles45 seconds
- Chin Tuck with Neck Rotation40 seconds
- Wall Slides1 minute
- Leg Swings1 minute
- Knee-to-Wall Ankle Mobilisation40 seconds
- Active Hip Flexor Hold40 seconds
Cool-Down
6 movements
Circuit — straight through, then rest
- Standing Hamstring Stretch1 minute
- Standing Quad Stretch1 minute
- Kneeling Hip Flexor Stretch1 minute
- Doorway Chest Stretch1 minute
- Thoracic Spine Rotation (Open Book Stretch)1 minute
- Cat-Cow Stretch40 seconds
Why it works
- Warming up and stretching are not the same job, and this does the first one.
- The active drills take each joint through the range the session is about to use.
- The longer holds sit in the cool-down block rather than in front of the training, deliberately.
- Five to six minutes, and it never counts as a training day of its own.
- A low-impact block, so a warm-up is available on days when jumping is not.
What to expect
Expect five to six minutes before you train, and a separate cool-down block for afterwards.
Before you start
This is training, not treatment.
If you have pain, a recent injury, low bone density or osteoporosis, or joints that already move further than most people's, see a physiotherapist before starting — a programme cannot examine you, and nothing here is designed to fix an injury.
With low bone density in particular, end-range and loaded spinal positions are the ones to ask about first.
What you need
- Bodyweight