Most people think a warm-up means hopping on the treadmill for 5 minutes or cranking out some arm circles before lifting. But here’s the truth: a proper warm-up isn’t just about getting sweaty — it’s about preparing your body to move better, lift more, and stay injury-free.
That’s where the R7 system comes in. Originally developed by strength coach Mike Robertson, R7 breaks training into seven phases. The first five set the stage for better performance, while the last two wrap up your session. Today, we’re focusing on how to use those early stages to build an effective warm-up.
R1 – Release
Start by addressing tight, overworked areas with soft tissue work. This might look like foam rolling your quads, lats, and calves, or using a lacrosse ball to hit your glutes. Think of this as hitting the “reset button” on stiff muscles.
R2 – Reset
Now it’s time to get your body back into good alignment. Breathing drills, core activation, or simple posture resets help you move out of stress-driven patterns (like shallow chest breathing or an arched lower back) and into a more athletic, ready position.
R3 – Readiness
This is where you add mobility and dynamic movements to get your joints moving. Hip openers, ankle mobility drills, and thoracic spine rotations all fit here. Think of this as greasing the wheels so your body can move through a full range of motion without restriction.
R4 – Reactive
Once you’ve loosened and aligned, it’s time to fire things up. Quick, explosive movements — like skips, hops, or med ball slams — prime your nervous system and remind your body it’s about to work. This is especially important if you’re lifting heavy or doing athletic training.
R5 – Resistance (Warm-Up Sets)
Finally, bridge the gap between warm-up and training. Do lighter, targeted exercises that prep the specific muscles you’ll be using in your workout. Band pull-aparts before pressing, glute bridges before squats, or push-ups before bench work all fall into this category.
The Bottom Line
A proper warm-up doesn’t have to take forever — 8 to 10 minutes is enough if you’re intentional. But skipping it altogether leaves performance (and joint health) on the table.
So next time you train, instead of “winging it,” walk through these stages. You’ll move better, feel stronger, and recover faster.