Functional Warm Up Sequence from Flexibility Rx


Strength in Conditioning for Wednesday, August 6, 2014

Functional Warm-up Sequence 

This is the first of six sequences from Kevin Kula’s upcoming book, “The Perfect Squat Prescription” that can be used as part of a warmup or on an active rest day.  FleixbilityRx will be releasing the sequences along with seven flexibility triplets for the squat over the next few months. The triplets re-introduce some of the fundamental stretches I have covered in a specific context – one for each of the seven points of performance of the squat.

For an archive of exercises, check out my SICFIT blog and follow me on Twitter and Instagram. If you haven’t already downloaded my free guide, “The SquatRx Guide” visit

This sample template includes five types of exercises:

breathing/stabilization (banded breathing)

hip dominant (good morning)

leg dominant: single-leg (Bulgarian split squat)

core (side plank)

shoulder (wall slide)

These five categories include many of the elements of an effective warm-up: breathing, glute activation, hip-hinge pattern, single-leg stability, core activation, and active shoulder prep.


Gymnastics ring row + push up + holds + l-sit + tucks
5×5 Muscle snatch with barbell only
3 Rounds 10 steps OH walking lunge
5 – 3 – 1 Press strict
6 Minute max wall balls
1 Minute rest
6 Minute max calorie row