A proper warm-up is essential before any heavy gym routine to prevent injuries, improve performance, and increase flexibility.

Here are some effective warm-up techniques:

Dynamic Warm-Up

• Jogging or light cardio: Start with 5-10 minutes of light cardio, such as jogging, jumping jacks, or cycling.

• Dynamic stretches: Perform active movements that mimic the movements of your workout, such as leg swings, arm circles, and torso twists. These are great, not only will it loosen you up, you'll also look like an absolute pro.

Mobility and Activation Drills

• Hip thrusts: Lie on your back with your knees bent and feet flat on the floor. Push your hips up towards the ceiling, squeezing your glutes.  Most lower limb injuries seem to stem back to weak glues, so get them active with these hip thrusts/glue bridges.

• Squat to stand: Stand with your feet shoulder-width apart and squat down as low as you can. Stand back up and repeat.

• Thoracic spine rotations: Sit on a chair with your feet flat on the floor. Place one hand on your knee and the other behind your head. Rotate your torso from side to side.

• Plank: Get into a push-up position with your forearms on the ground. Hold this position for 30 seconds to a minute.

  
  

By now you should be feeling very limber. You don't need to go through all these exercises every time, just see what works for you and what makes sense for your up and coming session.

Remember: Your warm-up should gradually increase your heart rate and prepare your muscles for the demands of your workout. Aim for a warm-up that lasts around 10 mins.