The Reignited Games are almost here, and if you’ve taken a peek at Event 1, you know it’s going to test your strength, stamina, and teamwork right from the start. With rowing, biking, handstand walks (or wall walks), dumbbell bench, box jump overs, and deadlifts all packed into two back-to-back 7-minute AMRAPs, your body needs to be primed to perform.
As a performance physical therapist, my job is to help athletes prepare their bodies not just to compete, but to move well and reduce risk of injury. A smart warm-up is key for maximizing output and keeping your shoulders, hips, and low back happy through these challenging movements.
Here’s a game-day warm-up designed specifically for this event.
Phase 1: General Prep
Get your heart rate up and blood flowing to the major muscle groups.
- 2 minutes light bike or row – think about keeping a steady pace to wake up your system.
- Dynamic drills
- High knees x 30 seconds
- Butt kicks x 30 seconds
- Inchworm walkouts with a push up x 6-8 reps
- High knees x 30 seconds
Phase 2: Mobility & Activation
Target the key areas you’ll need: thoracic spine to take stress off your shoulders and lower back, shoulders for pressing and getting upside down and hips for jumping and deadlifting.
- Thoracic Spine Openers - 1 min each
- KB arm bar + rotation - 3-5 each arm
- Bonus points if you hold the KB upside down!
- Bonus points if you hold the KB upside down!
- Hip airplanes, into a supported single leg dead lift (light weight) - 8 reps each
- Straight leg bridge + hip flexion - alternating 8-10 reps each side
Phase 3: Movement Prep
Now let’s get into the actual patterns you’ll use in the event. Aim for 1-2 rounds, focusing on quality > quantity!
- Handstand or Wall Walk Prep
- 2–3 wall walks or 15–20ft handstand walk practice in short sections.
- 2–3 wall walks or 15–20ft handstand walk practice in short sections.
- Dumbbell Floor Press (light weight, 8 reps)
Warm up chest and triceps before the bench press. - Box Step Overs (6 reps)
Prime footwork and hip drive for box jump overs. - Barbell Warm-Up (building to working weight x 6 reps)
Phase 4: Potentiation
Get your nervous system firing at game pace
- 1-2 sets, fast but clean:
- 5 box jump overs
- 5 deadlifts at working weight
- 5–7 cals on row or Echo bike
- 5 box jump overs
This should feel snappy—not fatiguing—so you’re primed and ready to explode once the clock starts.
With this warm-up, you’ll step onto the competition floor feeling loose, strong, and ready to crush Event 1. Remember—the best athletes don’t just show up, they prepare their bodies to perform.
Good luck, and let’s get after it at the Reignited Games! The whole Conquer Movement team can’t wait to see you there!
In good health,
Dr. Eliza Cohen
Performance Physical Therapist + Wellness Consultant
Wilmington, NC
Follow here for more performance and nutrition tips: @conquermovementpt @doctor_cohen14
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