Warm-up ramp
Mobility & stretching · Whatever today's session uses
Quick cues
- Five minutes of easy cardio to raise the core temperature, then rehearse today's main patterns with progressively heavier, lower-rep sets until the working weight feels primed — never to fatigue
- Add mobility for any tight area before you load
Where you'll feel it
A routine rather than one movement — the muscles are whatever today's session trains.
How to do it
- Five minutes of easy cardio — a brisk walk, bike or rower — until you are warm.
- Take the first exercise of the day with an empty bar or very light weight for 8–10 reps.
- Add weight in steps, doing fewer reps each time (for example 5, then 3, then 1–2).
- Stop one step short of the working weight; you should feel ready, not tired.
Common mistakes
- Skipping it and going straight to the working weight — the ramp is also a technique check.
- Warming up to fatigue — keep the reps low as the weight climbs.
- Static stretching tight areas for minutes before lifting — use short, active mobility instead.
Swap it for
Often paired with this
General fitness guidance, not medical advice — stop if anything hurts.