The Ultimate Exercise Warm Up Routine

For a while now, I’ve had a steady stream of questions asking about proper warm-up techniques. I finally got around to filming what I call the “Ground-Up Dynamic” warm-up routine. It’s what I use and recommend for anyone prior to engaging in physical activity. It can also be used as your recovery day “workout,” because it is no joke! It will get you warm!

Here’s the video – check below for the written outline.


Step 1: 5 minutes of low impact, light heat
Examples: bike, jog, row, fast-walk, elliptical, swim

Step 2: 5 minutes of dynamic moderate impact heat

  • 3 rounds of 5 air squats, 5 push ups, 5 sit-ups
  • 2 rounds of 20 single unders, 10 hollow body rocks, 5 standing lunges each leg
  • 2 rounds of 10 Mountain Climbers, 10 step ups, 10 Supermans

Step 3: Ground-up muscle activation

  • Achilles/Calf & Anterior Tibialis/Shin
  • Quad/Hamstring
  • Hip Flexor/Glutes
  • Back/Abdominals
  • Neck Flexors/extensors
  • Chest / Scapular retractors
  • Forearm Flexors/Extensors

Step 4: Focused problem area mobility

Example: You have hip flexor tightness: Get on a stretching band and do 3 or 4 exercises to open up the tight areas of the hip and activate the supporting musculature. (Translation: Go to my program – the Full Body Fix, find the protocol for your condition and follow the videos!).

Note: Save Deep tissue for off/recovery days or post workout

That’s all folks! Thanks for stopping by.

-Dr. Scott

I’d love for you to take advantage of a subscriber only coupon for my video rehab program –  The Full Body Fix.

2 thoughts on “The Ultimate Exercise Warm Up Routine

  1. Paula Marshall

    Enjoyed your plantar video on Facebook! Do you have any suggestions for Tronchanteric hip bursitis ? I’ve tried everything!

    • scottamillsdc Post author

      Hey Paula,
      I don’t have anything online specifically for that, although the Hip Mobility and Stability protocols in the Full Body Fix are quite useful to get the underlying issues resolved.


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