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
This primes movement — it's not a workout, so keep everything at RPE 5 and never chase fatigue or a deep stretch hold. Move through full range with control to raise core temperature; the goal is to feel warmer and looser, not winded. Run it as a continuous flow with no rest between movements. Add reps or a light second pass before a heavy session, trim it for a light day. If a joint feels tight, give it an extra round rather than forcing the stretch. Finish ready to load.
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?
This primes movement — it's not a workout, so keep everything at RPE 5 and never chase fatigue or a deep stretch hold. 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