Catalyst Athletics Standard Warm-up

This is a basic warm-up protocol that we recommend for use with athletic or fitness training. Add any warm-up drills that address your own particular problems, and omit any you don't need. You can also precede this warm-up with a quick foam rolling series.

You can see our weightlifting warm-up here.

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January 26 2012
Video missing or not working
Greg Everett
January 26 2012
Lisa -

Works fine for me. Do you have Quicktime installed?
February 12 2012
not working for me either
February 12 2012
Here it is in text form in case it is helpful to anyone:

Row 500 meters

Wrist Circles 10-15 each direction
Elbow Circles 10-15 each direction
Arm Circles 10-15 each direction
Over & Back 10-15 reps
Arm Rotations 10-15 each direction
Tricep Stretch Sidebends 10-15 each direction

Torso Rotations 10-15 each direction
Bow and Bend 10-15 reps

Hip Circles 10-15 each direction

Iron Cross 10-15 each leg
Scorpion 10-15 each direction

Walking Lunge and Twist 10-15 each leg
Spiderman Lunge 10-15 each leg
Walking RDL and Leg Swings 10-15 each leg

Kossack 10-15 each leg
Heel-toe + Drop Lunge 10-15 each leg

Ankle Stretch, Squat Knee Circles, Squat Slides 10-15 each leg
May 29 2012
I highly suggest uploading your video to youtube cause not everyone has quicktime, plus you would get far more views if it was on youtube compared to being hosted on your site.

February 22 2013
Gonna use this warm-up before workouts. Less than 10 minutes to warm up sounds good, thanks!
May 19 2013
I've been doing really well on this siplme program, just hit a PR on my C&J in fact.Nick, do you ever have your lifters wait a certain amount of time between singles? I just seem to wind up waiting longer as I get heavier, and doing it by feel. It can take me between 1.5 2 hours to finish my workout.I've been doing a 3-4 day a week program of 20 sn, 10 C&J, Squat one day, then 20 C&J, 10 sn, Squat the next day. I alternate Back Squat and Front Squat as well.
November 30 2013
Here's an interesting idea: don't require anybody to install QuickTime to watch a video. QT is an aggressive pest that wants to install stuff I don't need. Why not make it *easy* for people to watch?
Steve Pan
December 3 2013
Dave -

The video is also availble on YouTube at the link here: /
Greg Everett
February 5 2014
Dave -

You can step back off the ledge now, the YouTube version is now embedded here.
Henrique Dantas
June 10 2015
Excellent Video
October 20 2015

Jeffrey Chan Tin
December 21 2015
On average, how long should this warm up take?
10 minutes or so should be good.

Steve Pan
April 27 2016
Thanks, Greg.

And thanks, Amit.
May 24 2016
I wish my spider-man lunge looked like that...
July 9 2016
It is was very good