Keyword: MOVE
Multi-Direction Warm-Up
This warm-up includes forward, lateral and rotational movement. Choose a range and load you can control, and use it before training when it suits the session.
The movements
Lateral lunges: try up to 8 per side. Step wide, sit your hips back and keep the trailing leg comfortable. Use only a depth you can control.
Band chops or a rotational press: try up to 10 per side. Anchor the band securely at chest height. Stand side-on and press or rotate through a comfortable range, then control the return.
Side-loaded carry: carry one dumbbell or kettlebell for a comfortable distance, then switch hands. Choose a load that lets you walk steadily without leaning or holding your breath.
How to scale
If lateral lunges feel difficult, use less depth or hold a stable support for balance.
If you do not have a band, use a cable machine if you are familiar with it, or practise a slow standing rotation without a load.
For carries, begin with a light load and shorter distance. Increase only when the walk remains controlled.
When to use it
Use it before a training session after a brief general warm-up such as easy walking, cycling or skipping.
The sequence may take around six to eight minutes, depending on rest and the options you choose. Stop or change an exercise if it causes pain.
More resources
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