Ever finished a warm-up feeling more exhausted than energised? If so, you might be doing it wrong.
The purpose of a warm-up is simple: prepare your body to train safely and effectively. It’s not about maxing out your endurance or testing your limits—it’s about increasing blood flow, activating key muscle groups, and ensuring your joints and tissues are ready for the movements ahead.
What Makes a Good Warm-Up?
A smart warm-up includes:
Heart rate elevation – Get your blood flowing and muscles ready.
Movement-specific prep – Mobilise, stretch, and activate the muscles you’ll be using.
Neuromuscular activation – Wake up stabilisers and coordination pathways.
For example:
Training splits? Warm up with dynamic hamstring & hip flexor stretching, plus glute activation.
Inversions? Shoulder mobility & activation + upper back and core stability work are key.
Choreo & flow? Loosen up with spinal mobility & breathwork to improve fluidity, as well as ensuring your ankles are stable & activated.
Warm-Up vs. Conditioning vs. Cross-Training
Warm-Up = Prepares you for the session ahead. Short, focused, movement-specific.
Conditioning = Strengthens apparatus-specific skills and movement pathways, ensuring you have the endurance and strength to execute tricks safely.
Cross-Training = Increases absolute/overall strength and the specific strengths required for movements while also balancing out often less-used movement patterns in aerials.
This can (and should) include weightlifting and mobility work/flexibility training to support your progress and reduce injury risk.
When you train smart, you progress smart. So next time you step into the studio, make your warm-up work for you—not against you!
Want help designing a warm-up routine that fits your training? Or a great cross training plan? Reach out—we’d love to help!
Alternatively, you can check out our shoulder warm-up course here
Or sign up for a completely personalised training program with check-ins and accountability here
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