As I’ve gotten older—and deeper into powerlifting—my priorities in training have shifted. Where once it was all about pushing harder, now it’s about keeping my body in the game. Staying pain-free, mobile, and resilient is the real win.
One of the best resources I’ve come across in this search for mobility/injury prevention is Built from Broken. While it dives into a full rehab-strength framework, what really stood out to me was how well-structured the warm-ups/ mobility flows were. They’re simple, scalable, and cover all the key areas most lifters neglect.
Here’s a condensed version of the warm-up routines from the book, organized by level.
P.S : These aren’t replacements for a coach or personal diagnosis, but they’re a solid starting point to build your movement foundation.
*Most of these exercises are fairly popular hence I’m not giving detailed descriptions—feel free to Google them if you’re unsure about any movement.
Beginner Program – 2 Days/Week
Workout A
| Exercise | Reps/Notes |
| Supine Drawing In | 10 contractions |
| Cat-Cow | 20 reps |
| World’s Greatest Stretch | 10 rotations per side |
| Thoracic Extension (Foam Roller) | 15 reps |
| Swimmer’s Stretch | 15 reps |
| Glute Bridge with Band | 20 reps + 10s hold |
| Band High Pull-Apart + External Rotation | 25 reps |
| Cossack Squat (Post workout) | 2×10/side (2-sec hold) |
Workout B
| Exercise | Reps/Notes |
| World’s Greatest Stretch | 10 rotations per side |
| Hinge to Squat | 15 reps |
| Glute Bridge + Groin Squeeze | 20 reps + 10s hold |
| Ankle Glides | 20 reps |
| Band Facepull | 25 reps |
| Swimmer’s Stretch | 15 reps |
| Forearm Tendon Glides | 20 reps |
| Anchored Lat Stretch (Post workout) | 2×10 reps (2-sec hold) |
Intermediate Program – 3 Days/Week
Workout A
| Exercise | Reps/Notes |
| Supine Drawing In | 10 contractions |
| Cat-Cow | 20 reps |
| World’s Greatest Stretch | 10 per side |
| Bird Dog | 20 per side |
| Fire Hydrant | 25 per side |
| Glute Bridge with Band | 20 reps + 10s hold |
| Single-Leg RDL (Bodyweight) | 10 per side |
| Cossack Squat (Post workout) | 2×10/side (2-sec hold) |
Workout B
| Exercise | Reps/Notes |
| Cat-Cow | 20 reps |
| Band Pass-Through | 15 reps |
| Thoracic Extension | 15 reps |
| Anchored Lat Stretch | 10-10-10 pulse style |
| Swimmer’s Stretch | 15 reps |
| Pronation/Supination | 20 each way |
| Band High Pull-Apart + External Rotation | 25 reps |
| Lat Stretch (Post workout) | 2×10 reps (2-sec hold) |
Workout C
| Exercise | Reps/Notes |
| World’s Greatest Stretch | 10 per side |
| Hinge to Squat | 15 reps |
| Glute Bridge + Groin Squeeze | 20 reps + 10s hold |
| Ankle Glides | 20 reps |
| Band High Pull-Apart + External Rotation | 25 reps |
| Swimmer’s Stretch | 15 reps |
| Forearm Tendon Glides | 20 reps |
| Pigeon Stretch (Post workout) | 2×10/side (2-sec hold) |
Advanced Program – 4 Days/Week
Workout A
| Exercise | Reps/Notes |
| Supine Drawing In | 10 contractions |
| Cat-Cow | 20 reps |
| World’s Greatest Stretch | 10 per side |
| Bird Dog | 20 per side |
| Fire Hydrant | 25 per side |
| Glute Bridge with Band | 20 reps + 10s hold |
| Single-Leg RDL | 10 per side |
| Cossack Squat (Post workout) | 2×10/side |
Workout B
| Exercise | Reps/Notes |
| World’s Greatest Stretch | 10 per side |
| Band Pass-Through | 15 reps |
| Thoracic Extension | 15 reps |
| Anchored Lat Stretch | 10-10-10 pulses |
| Swimmer’s Stretch | 15 reps |
| Pronation/Supination | 20 each way |
| Band High Facepull | 25 reps |
| Lat Stretch (Post workout) | 2×10 (2-sec hold) |
Workout C
| Exercise | Reps/Notes |
| Supine Drawing In | 10 contractions |
| Cat-Cow | 20 reps |
| World’s Greatest Stretch | 10 per side |
| Bird Dog | 20 per side |
| Hinge to Squat | 15 reps |
| Glute Bridge + Groin Squeeze | 20 reps + 10s hold |
| Ankle Glides | 20 reps |
| Pigeon Stretch (Post workout) | 2×10/side (2-sec hold) |
Workout D
| Exercise | Reps/Notes |
| Band Pass-Through | 15 reps |
| Thoracic Extension | 15 reps |
| Anchored Lat Stretch | 10-10-10 pulses |
| Swimmer’s Stretch | 15 reps |
| Forearm Tendon Glides | 25 reps |
| Band High Pull-Apart + External Rotation | 25 reps |
| Scapular Pull-up | 15 reps |
| Scapular Pull-up (Post workout) | 2×10 reps (2-sec hold) |
Final Thoughts
Mobility is one of those things that you don’t think about until your body forces you to. The routines should be done before your actual workout and take just 10–15 minutes .
If you want to dive deeper into how these movements tie into injury prevention, I’d strongly recommend picking up Built from Broken by Scott H. Hogan.
Do drop a comment with your favorite warm-up move or mobility drill that keeps you going strong—I’d love to hear what works for you.
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