Do Not Skip Warm-Up: The RAMPH Method

Dynamic vs. Static

Old school "touch your toes" (Static Stretching) actually weakens muscles before lifting. Do not do it.
You need Dynamic warmups. Moving while stretching.

The Fitblues RAMPH Protocol

Fitblues warmups follow this acronym:

• Raise: Increase body temperature (Jumping jacks, Rowing).
• Activate: Turn on the muscles (Glute bridges, Scapula pulls).
• Mobilize: Loosen the joints (Hip swings, Arm circles).
• Potentiate: Priming the nervous system (Box Jumps, Explosive pushups).

It takes 6 minutes. It boosts performance by 10%.

Conclusion

A cold rubber band snaps. A warm one stretches. Be warm. Follow the Fitblues warmup query.