ok real talk about warm-ups

Right so I know I literally just posted about the bit everyone skips but this is different I promise — I want to actually share what I do because I think a lot of people's warm-ups are just... not doing much. Basically what I see all the time is five minutes on the treadmill at a sad pace and then straight into the session. And then people wonder why their hips feel like concrete or their shoulder does that thing halfway through. A warm-up should actually prepare the specific movement patterns you're about to load. So if you're doing anything explosive — which in my sessions is most things — you want your nervous system switched on before you even think about picking anything up. What I do (takes maybe 10-12 mins, not ages): 90/90 hip switches on the floor, slow — just to get the hips opening properly World's greatest stretch, a few reps each side Banded or bodyweight glute bridges, like 15-20 reps just to wake the posterior chain up Lateral band walks if I've got a band on me Then some low-level plyos — small jumps, skips, just to get the tendons ready Finish with a couple of explosive movements at maybe 60% — so a lighter med ball slam or just a few fast bodyweight squats The last bit is the one people always skip and tbh it makes such a difference. Your first rep of anything heavy or fast should not be the first time your body has moved fast that session. That's just asking for trouble. Mind you I'm not perfect — there are definitely mornings where I do like four of these and call it done. But even a reduced version beats nothing.