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Warm-ups aren’t a waste of time, unless you’re wasting the time filling them with fluff.

In this episode, we break down what actually moves the needle: how to build a simple 6-10 minute general warm-up that raises temperature and grooves movement patterns, and how to run a specific warm-up that matches the range, tempo, and load of your first lift without adding fatigue. We cover dynamic vs static work, CARs and PNF, where FRC tools fit, why warm-ups in weight training go far beyond injury prevention, and what truly matters most for performance and long-term progress.

Walk away with an understanding of how to optimize your warm-ups for upper, lower, full-body, and power sessions, plus exact rep and percentage guidelines for specific warm-ups.

0:00 Introduction
0:45 Importance of Warmups
2:37 Warmups and Injury Prevention
4:05 Evolution of Warmups
7:08 Dynamic Warmups
10:22 Coaching Clients Through Warmups
13:28 Exercise Selection for Warmups
16:23 Static Stretching and PNF
20:37 CARs vs Pails and Rails
23:59 Specific Warmup
28:47 Warmup for Remedial Exercises
32:19 Foot and Ankle Activation
34:14 Advanced Warmup Strategies
37:10 Power Training Warmups
43:47 Tracking Devices in Warmups
45:33 Plyometrics and Elderly Population
48:53 Personal Warmup Preferences
52:13 Conditioning and Strongman Warmups
56:03 Warmups for General Population

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