Strength Warm-up
Ten minutes to get under a bar safely.
Warm-ups
≈ 14 min
4 exercises
The session
- 1
Mobility Flow
5 min
Easy movement, hips, ankles and thoracic spine.
- 2
Walking Lunge
2 sets · 20 m · rest 30s
Direct transfer to sandbag lunges.
- 3
Bird Dog
2 x 10 · rest 30s
Contralateral stability drill. Slow and controlled.
- 4
Plank
2 sets · 45s · rest 30s
Anti-extension core hold.
Duration is an estimate from the prescribed work and rest. Loads are yours to choose — pick what you can hold with good form for every set.
Train it in FinalSet
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