#BOBSGARAGE warmup and workout structure

Share This Post

Share on facebook
Share on linkedin
Share on twitter
Share on email

I am going to outline how we go about  warming up and how we structure our workouts in this blog.
If there is one thing that I have seen to be true time and time again it is that a structured warmup, workout and training plan can go leaps and bounds to improving someone’s performance. You can see massive leaps in strength, fitness, body composition from just staying to a plan and structure. On the flip side if there is no inherent reason or backing behind what your doing then it is just a matter of time before you get injured, plateaux, or get over trained.
Lets start with the overall workout structure. It is split into the following areas:
General warmup – can be anything from a quick 500m on a rower or couple of minutes of the Airdyne too 5-10mins steady state CV
Specific warmup – This differs in length depending on your training level, history and experience, those who have just started training have a short list but as you mature as an athlete its will become longer with rehab, mobility work, prehab work and special activation work that you need to get done to get the performance from your workout.
All new members are shown our standardised Range of Motion exercises:
Cat camels
4 point X’s
side to side stretch
Lunge pulse stretch
Rock backs
Rack Assisted squats
I am going to go over below why we do each exercise and what it is doing..
Cat Camels
Your on all quadruped position, and your moving your segmenting the spine through its range of motion. You also put pressure on the wrists and practice bringing the shoulder blades together and separating them. You also will move the hip through a tucked position to pointed out position. Can help beginners understand posterior and anterior pelvic tilt.
4 point X’s
These are hard to explain but best demonstrated, basically its a dynamic stretch that moves through a range and stretches your hip flexors, groin, glutes, latts and will just generally get you moving and warmed up.
Side to Side stretch
Your lying on your front. Also known as a scorpion. This stretch is used to stretch your chest but also gets your hips and torso. Again best explained in person. Pecs are commonly tight with all the desk work most people do with that forward leaned position they get short and tight.
Lunge Pulse Stretch
Your in a lunge position, tuck your hips into posterior pelvic tilt, keep your ribs down, and hip stacked over knee. contract the glute and hip flexor and then relax. Used to stretch the hip flexor. Commonly tight in most people who come in because of lots of sitting.
Rock Backs
You  are in the quadruped position again, and on your elbows rocking back and forth with knees wide this one hits the groin.
Rack assisted squats
controlled and slow squats focusing on the right mechanics and feeling the squat with the support of the squat rack as you walk your hands up and down it as you squat for support, will help open up your knees, hips, ankles further.
These range of motion exercises are just some standardised exercises which I have found hit key areas that a lot of people have issues in. There are two types of people who come into the gym super flexible people in this case doing these exercises would be still benefit them as it would still help them warmup through their full joint range even though they don’t feel restricted or tight. The other type of person is the tight person who is stiff and struggles with their mobility, most commonly we see people with super tight hip flexors and pecs. These stretches are a good starting point to start addressing these issues. As their training progresses we individualise their range of motion exercises.
As you progress with your knowledge so will your warmup routine, maybe adding in trigger point work or specific stretches or Range of motion exercises for you.
The movement 7 warmup all new members are taught this as their standard warmup. It is also our movement assessment and is a good introduction to all of the movements we use.
side plank
pressup from ground
banded row
bodyweight hinge
bodyweight squat
bodyweight lunge
We will go through some basic breathing patterns and talk about bracing and basic mechanics before we start this. Each movement is broken down and there is a focus on tension and correct position.
Your warmup can easily be your rehab work if you are doing shoulder or back or hip rehab work from your physio also.
As your knowledge and experience progress you can warmup specific to the workout. So if its squats take easier versions of the exercise, squats, bodyweight, goblet squat, lunge, some bridges, some planks. If its deadlifts then some kb RDL’s, hip bridges and planks. If its bench then, a combo of press-ups and rows is great. If its a CV workout then 10mins CV is what we go for.
Workout can be the following. A strength workout we have a standardised upper lower split on the board, beginners get a full body split for their first couple of weeks. You may have a individualised 4 week strength program if so then you would do that. We also have CV sessions most notably our IWT. We also  have a bodyweight, cv and core session this is high rep bodyweight training, intervals and core work. We also  have higher rep more circuit type sessions that we call GymJones sessions also.
For your strength sessions we have structured accessory work that we call supplemental work. Structural supplemental work to work on your weaknesses and Breathing supplemental work to spike your heart rate and get out of breath without interfering with the main strength workout too much doesn’t last longer than around 7mins.
So  if you put all that together, the workout structure, the warmup structure and the program structure that each member has you have the #bobsgarage workout system. Designed to treat you as an individual, meet you at the level you are at and get you to the level you want to be at, get the most out of you each session and keep you at the lowest risk of aches, strains and injury through not warming up properly, or over training.

More To Explore


Community and culture has always been a driving force behind this gym.  It brings people together to form lasting bonds through going through challenges together.