PRE-WORKOUT, DONE PROPERLY
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3 Minute Read
Designed by Danimás, this is your go-to warm-up for strength training.
Prepping your body for movement requires more than static stretching. In order to safely and effectively train, your muscles need to be ready to handle the load, and that’s where a warm-up comes in.
The Danimás warm-up has landed. Think of it as your supportive training ally: a signed, sealed, and delivered routine that you know you can trust. Designed to be referred to time and again, whether you’re training arms or glutes, this is one to bookmark now and utilize forever.
THE WARM-UP WORKOUT
18 Minutes Total
The Mind: 3 Minutes Centering.
Headspace is everything during workouts, and the warm-up is no different. Set your timer, put on your headphones and use breath work and visualization to bring your mind into the present. This helps focus you on what you intend to accomplish.
“Honor your time, effort and yourself before you begin this self-investment,” says Dany Garcia, Danimás’ founder and a former professional athlete.
The Cardio: 3-5 Minutes.
This gets your heart rate up and starts gently heating up your muscles. Opt for the elliptical, bike, or walking on the treadmill.
The Foam Rolling and Self Myofascial Release: 2-3 Minutes.
Foam rolling is often associated with post-workout, but it’s incredibly beneficial within a warm-up to alleviate tightness and/or trigger points in the body. Focus on different muscle groups depending on your workout aim.
On Upper Body Day: Foam roll your upper back, lats, and glutes.
On Lower Body Day: Foam roll your quads, hamstrings, IT band and TFL, inner thighs, and glutes.
Pro tip*
On Upper and Lower Body Days: Use the Psoas-Rite massage release tool or a softball-sized ball to release hip flexors.
The Stretching and Mobilization: 5 Minutes.
Now that your muscles are activated from the foam rolling, it’s time to stretch and mobilize—having increased blood flow prior, you’ll achieve a better range of motion.
1. Couch Stretch. 2 x 20 seconds per leg.
Put a cushion pad under your knee if needed. With your foot on the bench, drive your hip forward towards the floor and squeeze your glutes, maintaining distance between your heel and butt. Lift your torso upright to feel a deep stretch in your hip flexors.
Once you have mastered this, you can build up towards 60 seconds per leg.
2. 90/90 Hip Openers Stretch. 2 x 30 seconds per leg.
Create a 90-degree angle with each leg, with your front shin and shoulders square. Centre your torso, using your supporting hand (with or without a stability brick) and lean your shoulders forwards, tilting the tailbone up for a deep stretch.
3. T-Spine Rotations (either Laying or Quadrupled Position). 10 reps per side.
This stretch targets your thoracic spine to improve upper back rotation, enhance posture and reduce stiffness.
For Quadrupled Stretch: Start in an all-fours position with a straight back and neck in line with the spine. Lift one arm off the floor, and reach underneath the body to the opposite side to rotate the spine, and back through to an outstretched arm position. Maintain the stability of the pelvis, ensuring the rotation is in the spine only.
For Laying Stretch: Lay on your side with bent knees stacked and arms outstretched in front, maintaining a straight spine. Using an open gate movement, lift your top arm to stretch behind your body to mobilize the spine. Hold for 2 seconds, close the gate, and repeat.
The Activations: 3 Minutes.
Banded activations are most effective as the final exercises in your warm-up as they ensure key muscles like the glutes and hips are engaged prior to heavy training. They also work to improve stability and coordination.
On Lower Body Day and Pull Days: Glute focus, with banded side steps with a partial squat.
2 x 10 steps in each direction. Use the band above your knees.
On Upper Body Days: Rotator Cuff and Rhomboid/Mid-Trap focus. Prone Y-T-W Raise.
1 x 8 reps in each position, holding each at the top for 3 seconds.
Lay on your front with your forehead touching the floor, using a towel or thin cushion if required. Make a Y shape with your arms, lift and hold. Then, move your arms outstretched to a T position, lift and hold. Then, bend your elbows tight towards your waist to create a W shape, lift, and hold.
On Core Days: Stability Ball Plank. 2 x 20 seconds.
Using a ball for this simple plank will provide some gentle instability for your shoulders and core, making sure everything wakes up prior to the core segment of your workout.
Editorial disclaimer:
This article is for informational purposes only—even if it includes insights from medical professionals, fitness experts, nutrition specialists, or other wellness advisors. It is not a substitute for medical advice, diagnosis, or treatment. Always consult a licensed healthcare provider before making any changes to your diet, exercise routine, supplement or medication regimen, or lifestyle habits. We make no guarantees about the effectiveness or safety of the strategies, products, or services mentioned. Never disregard professional medical advice or delay seeking it because of something you have read in this article. Your reliance on any information provided by Danimás is solely at your own risk. In no event will Danimás be liable for any loss or damage, including, without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever, arising from the use of or reliance on any information provided in this article.
