Whether you’re crushing heavy squats or getting after your upper body push day, your performance and recovery hinge on one crucial piece: your warm-up and cooldown. These aren’t optional—they’re essential. Warming up preps your joints and muscles, primes your nervous system, and reduces injury risk. Stretching afterward helps you recover faster, maintain mobility, and keep showing up at your best.
Here’s how we warm up and stretch at Shango Fitness—no fluff, just results.
🔥 Lower Body Warm-Up (Pre-Lift)
Before leg day, we activate the glutes, loosen the hips, and get blood moving:
- Leg Swings – 2x10 each leg (front/back & side-to-side)
- Bodyweight Squats – 2x10
- Deep Split Squats – 2x10
- Banded Lateral Walks – 2x10 each way
- Glute Bridges – 2x15-20
- Jump Squats or Kettlebell Swings – 2x5-8 (explosive!)
- Empty Bar Squat or RDL – 1x5-8 (primer for the main lift)
🧘♀️ Lower Body Cooldown (Post-Lift)
Hold each stretch for 30 seconds (unless noted). Breathe deep—let your body recover.
- Hamstring Stretch (each side)
- Standing Toe Touch
- Pigeon Stretch
- Figure Four Stretch
- Quad Stretch
- Kneeling Lunge (each leg)
- Calf Stretch (wall or elevated)
- Butterfly Stretch
- Legs Up the Wall Pose – 1 min (perfect finisher)
💪 Upper Body Warm-Up (Pre-Lift)
For push or pull days, warm up the shoulders, scapula, and spine:
Arm Circles – 2x20 (forward & backward)
Band Pull-Aparts – 2x20
Thread the Needle Stretch – 2x5 each arm
Scapular Push-Ups – 2x10
Push-Up to Down Dog – 2x10
Wall Angels – 2x10
Empty Bar Press/Row – 2x10 (based on main lift)
🧘 Upper Body Cooldown (Post-Lift)
Hold each for 30 seconds. Great for reducing soreness and keeping mobility sharp.
- Shoulder Stretch Across Chest
- Overhead Triceps Stretch
- Wall Chest Stretch
- Neck-to-Shoulder Stretch (each side)
- Biceps Wall Stretch
- Lat Side Stretch
- Cobra Stretch
- Wrist Flexor/Extensor Stretch
- Child’s Pose
👊 Final Word
Whether you’re chasing strength, muscle, or endurance—don’t skip this part. Take 10–15 minutes before and after your workout to prep and reset your body. Your future self (and joints) will thank you.
Let’s build smarter, not just harder.
—Team Shango