Bulletproof Your Warm-Up — The Hidden Key to Better Training Sessions

The Warm-Up Mistake Most Athletes Make

A lot of people go through the motions:
A few arm circles, a couple leg swings, maybe a jog… and then start training.

That's not a warm-up — that’s a liability.

A proper warm-up:

• Activates your nervous system

• Increases joint lubrication

• Enhances strength output

• Reduces injury risk

• Improves mobility

• Sharpens movement patterns

A strong warm-up sets the tone for a strong training session.

The 3-Phase Warm-Up System

Phase 1: Tissue Prep (2–4 minutes)

Break up stiffness before you start loading.

Use short passes with the TimTam Power Massager Pro on quads, hips, calves, and upper back.
Product link: https://www.timtamperformance.com/collections/massagers/products/timtam-power-massager-v3-0

This primes the muscle and improves neuromuscular signaling.

Phase 2: Mobility + Range Work (3–5 minutes)

Include:

• CARs

• Hip openers

• Thoracic rotations

• Ankle mobility drills

This ensures your joints are ready for full range.

Phase 3: Activation (2–4 minutes)

Wake up stabilizers and key movers:

• Glutes

• Core

• Scapular stabilizers

• Hip flexors

This bridges the gap from warm-up to performance.

How to Know You’re Ready

You should feel:

• Warm

• Mobile

• Awake

• Stable

• Primed

If you feel stiff or shaky, your warm-up isn’t done yet.

Warm-Up = Performance Insurance

Great athletes don’t “wing it.”
They prepare their body to win before the session even starts.

Warm up like your performance depends on it — because it does.