The Most Effective Science-Based Warm Up & Mobility Routine (Full Body)

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IN THIS VIDEO ▹

DISCOUNT: JEFF

DISCOUNT: JEFF

SOURCES ▹

MUSIC
‣ Ryan Little - Day 1
‣ Ryan Little - Lucy's Song

Filmed by Rashaun R and edited by me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Hey guys! Posting this from Melbourne, Australia! I was working hard on my presentation for the Ultimate Evidence-Based Fitness Conference these last few weeks but now that that's done, I'm back on my usual upload game again. My next video will be a vlog covering some of the behind the scenes from the conference, my talk and my training here in Australia. See you guys soon!

[TheRealGuywithoutaMustache]

Who needs mobility anyway?
"You hear those sounds? Those aren't my joints crackin, those are my joints clappin and making way for my muscles to grow"

[gerbendebruyn]

I did the facepull warm-ups and the elastic band got loose and shot directly in my eyes. 10/10 would do it again.

[Lasse_Pedersen]

Can you make a video about training around injuries? example lower back pain, knee pain, shoulder pain etc.

[TechnO_mi]

So i did this warm up routine
It took me 2 hrs ...now i am going to workout next day

[changningxu]

Guys, please listen to me, what Jeff said is so important. I had a period of time where I repeatedly strained, pulled and injured my muscle and it brings so much frustration. If taking 10-15 minutes to stretch and warm up before lifting can prevent injury then you should DEFINITELY do it. One thing I learned through the hard way is that the recovery is way more difficult and vital than weightlifting itself. And please, if you are serious about weightlifting, PLEASE consider committing some money to massage. Your body will thank you later!

[bossnian]

Dope stuff man this is what gym heads really need. Warming up not ONLY prevents injury but boosts performance = win freaking win

[dtpossx]

Oyh! Those bro Jeff warm up drills starting at 0:57 are hilarious😂 You should do a behind the scenes series with bro Jeff or something🤣💪🏽

[Heylon]

Incredible how he manages to pack so much information into a very short yet very easy-to-understand video, great stuff.

[LOWKEYSHOOTA]

Objectives
Increase body temperature
Take joints that'll be active through their full range of
motion
Progressively work way up to your working weight

Upper body:
General warm up (5-10 mins cardio)
Dynamic stretching
-arm circles 10-12
-side to side arm swings 10-12
-band pull aparts 12-15
-band or cable external rotations 10-12
-band or cable face pulls 10-12
optional:
-wall slides 8-10
-overhead dumbell side bend
2-3 pyramid sets on dynamic strength
exercises

Lower:
5-10 min light sweat/raise body temp
2-3 min foam rolling or lacrosse ball
5 min dynamic/specific stretching
-leg swings (front/back) 10-12
-leg swings (side/side) 10-12
-step throughs + stretch 10-12
-scorpion stretch
-knee drive rotating squat 10-12
-cossack squats
optional:
-slow eccentric calf raises
1-4 pyramid sets on dynamic strength
exercises

[DPMixing]

I’ve been wanting this video for ages, thanks for the upload.

[Yo-ygid]

Lower:
5-10 min light sweat/raise body temp
2-3 min foam rolling (lacrosse ball)
5 min dynamic/specific stretching
5-10 min 1-4 pyramid sets on dynamic strength exercises
Upper:
5-10 min light sweat/raise body temp
5 min dynamic stretching
5-10 min 2-3 pyramid sets on dynamic strength exercises

[mdmjeremiah]

As a relative beginner I am still at the point where most of your warmups are actual workouts for me. If I did all those warmups I would have a pretty solid workout in. My compound lifts aren't heavy enough to need warm ups. They ARE the warm ups.

[seedeadpople]

i have a brisk 15 minute walk to my gym, mainly uphill. That's usually done it for me. But this is great info, always love your video styles Jeff. Much love homie

[mzar]

Increase body temperature
Take joints that'll be active through their full range of motion
Progressively work way up to your working weight

Upper body: [7:15]
General warm up (5-10 mins cardio)
Dynamic stretching [7:25]
- arm circles
- side to side arm swings
- band pull aparts
- band external rotations
- face pulls
optional:
- wall slides
- overhead dumbell side bend

[-qo]

Light sweat? It's so humid where I live that my shirt is soaked just by walking to the gym!

[votip]

Im a kinesiology major and these videos are SOOO HELPFUL!! Its like you did all the research for me and explained it so i sound smart in class LOL!!

[markbarrientos]

Jeffs the absolute best, always the best and science based tips.

[saxophonecsb]

Best vid on warming up. Thank you Jeff.

[-bodna]

This is literally just what I’ve needed, I need a squat mobility warm up routine so I can go full ass to grass and become Clarence 🤙