Authors: Josh Moberg and Billy Polson




There is a lot of confusion and conflicting information surrounding the definition of the ideal warmup before a strength training workout.

Do you foam roll, static stretch or dynamic stretch? Do you do your cardio first? Do you go for your heaviest weight lift first off?

In this segment of the DIAKADI DIY Tips Series, fitness performance coach and nutrition consultant Josh Moberg describes the four key components of his ideal warmup to Billy Polson, owner/founder of DIAKADI Fitness Performance Life in San Francisco.



The Ideal Warmup Sequence

  1. Get Blood Flowing
  2.  Self Myofascial Release (foam rolling) and Stretches Only for Correction to Individual's Alignment and/or Muscle Imbalance Issues
  3. Dynamic, Functional Stretches and Movements
  4. Rehearsal Movements12 Days Stretch Blog Kneel hip flexor

For more information visit the DIAKADI Fitness Performance Life website at diakadibody.com.


The DIAKADI DIY Tips Series: How to Correct Your Mistakes and Redesign Your Workouts is a weekly blog series focused on helping clients recognize improper workout practices and consequently correct and improve their own workouts. Each episode will highlight advice from one of DIAKADI's veteran trainers. Watch DB04 for weekly updates.