Full-Body Dynamic Warmup
Full-body dynamic warmup. Arm circles, hip circles, world's greatest stretch, cat stretch, leg swings. ~10 min before any session.
Estimated session
- Movements 5
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Arm Circles 30s forward, 30s backward. 1 × 1:00 · rest 0s | 1 | 1:00 | 0s |
| 02 | Hip Circles prone 10 each direction. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 03 | Worlds Greatest Stretch 5 reps per side. Full-body mobilization. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 04 | Cat Stretch 8-10 slow reps. Spinal mobilization. 1 × 10 · rest 0s | 1 | 10 | 0s |
| 05 | Cobra Stretch Hold 20-30 seconds. Spinal extension. 1 × 30s · rest 0s | 1 | 30s | 0s |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Priming, not training: cap every movement at RPE 5, full ROM, zero rest — run it as a continuous flow. Do not prescribe added load, fatigue, or held end-range stretches. Before a heavy main session add one full extra pass; before a light/deload day cut to a single pass. If the user reports a stiff joint, add one more round of that movement only — do not deepen the stretch. Safe swaps: leg swings for hip circles, thoracic rotations for cat/cobra; keep RPE 5 and rep counts unchanged.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Full-Body Dynamic Warmup template?
Priming, not training: cap every movement at RPE 5, full ROM, zero rest — run it as a continuous flow. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Full-Body Dynamic Warmup, and how long does it take?
Full-Body Dynamic Warmup runs 5 movements and about 5 working sets, roughly 16 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight